BEAUTIFUL LEGS WITHOUT EQUIPMENT (3 DAYS)

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Principiante

BEAUTIFUL LEGS WITHOUT EQUIPMENT (3 DAYS)

About this plan

Leg and glute focused workout, 3 days a week for beginners. The best part is that you don't need any equipment to do this workout! Frequently Asked Questions: - You should train legs and glutes twice a week (Monday and Friday), leaving one day for your upper body (Wednesday). - You can do this workout for 4 to 8 weeks. To progress, you can reduce the rest between sets or do more repetitions per exercise.

Mon

Día 1: Piernas & Glúteos

Jumping Jack

Jumping Jack

4 SETS • 15 REPS•Cuádriceps

Squat

Squat

3 SETS • 10 REPS•Glúteos, Cuádriceps

Sumo Squat

Sumo Squat

3 SETS • 10 REPS•Glúteos, Cuádriceps

Sentado en la pared

Sentado en la pared

1 SETS • 30 SEC•Cuádriceps, Glúteos

Glute Bridge Two Legs on Floor

Glute Bridge Two Legs on Floor

3 SETS • 10 REPS•Glúteos

Bent Leg Side Kick kneeling

Bent Leg Side Kick kneeling

3 SETS • 10 REPS•Glúteos

Wed

Día 3: Piernas & Glúteos

Giros de codo a rodilla

Giros de codo a rodilla

3 SETS • 15 REPS•Oblicuos, Cuádriceps

Push-up wall II

Push-up wall II

3 SETS • 10 REPS•Pecho, Tríceps

Kneeling Push-up

Kneeling Push-up

3 SETS • 6 REPS•Pecho, Tríceps

Triceps Dips Floor

Triceps Dips Floor

3 SETS • 6 REPS•Tríceps

Lying Leg Raise

Lying Leg Raise

3 SETS • 12 REPS•Abdomen

Plank

Plank

3 SETS • 20 SEC•Abdomen, Oblicuos, Cuádriceps

Fri

Día 5: Piernas & Glúteos

Skater

Skater

3 SETS • 12 REPS•Cuádriceps, Abdomen, Oblicuos

Squat

Squat

3 SETS • 10 REPS•Glúteos, Cuádriceps

One Leg Squat

One Leg Squat

3 SETS • 6 REPS•Glúteos, Cuádriceps

Glute Bridge Two Legs on Floor

Glute Bridge Two Legs on Floor

3 SETS • 12 REPS•Glúteos

Bent Leg Kickback kneeling

Bent Leg Kickback kneeling

3 SETS • 10 REPS•Glúteos

Bent Leg Side Kick kneeling

Bent Leg Side Kick kneeling

3 SETS • 10 REPS•Glúteos