Hey friends! Home gym workout for you to try!! ππ
This one ..
🕑 Added 2021-02-19 17:11:22 +0000 UTC
Hey friends! Home gym workout for you to try!! ππ
This one is a leg/ab focused workout that is all about BALANCE π₯Ί These exercises will either test your stability or challenge your abdominal muscles π₯π₯ maintain a strong core π€ and take slow controlled movements if that helps you! I fall over at the gym all the time π donβt stop yourself from trying new things!! Youβll come out stronger πͺπΌ HERE WE GOOO
1οΈβ£ LYING SIDE LEG RAISES WITH DUMBBELL: at least we get to lay down for this one π₯Ί this one will work your glutes, outer thigh, and CORE. It will especially target the outer hip area, where people feel they often have βhip dipsβ I did 10-12 reps with 10 pounds.
2οΈβ£ QUADRUPED LEG RAISE: this one is really gonna challenge your abdominal muscles while strengthening the glutes and hamstrings! π Get positioned on your hands and knees keeping your back straight and hands planted firmly π€ raise one leg at a time with your knee bent 90 degrees. WEIGHT IS OPTIONAL, but recommended. I did 10-12 reps with 10 pounds.
3οΈβ£ STEP UPS WITH REVERSE LUNGE: I feel like Iβve had a few drinks trying to do this one π it will target your quads, hamstrings, calves, glutes, and core! π΅ do one leg at a time and add a leg lift at the end for a little extra glute squeeze π I did 10 reps with a 15 pound kettlebell.
4οΈβ£ BOSU BALL SQUATS: the bosu ball is my go to when Iβm trying out new exercises that will challenge my core ππΌ target is quads, hamstrings, glute, and core. Itβs a balancing act π¬ keep your feet position wide or shoulder width apart to maintain stability. I did 10-12 reps with a 15 pound kettlebell.
5οΈβ£ IN AND OUT AB CRUNCH: why does that sound like a food π.. anyway, you guessed it, this one is just for the abs baby π₯ just like your basic crunch except I added weight! On the βcrunchβ movement transfer the weight to the feet, then extend outward until your body is nearly parallel to the ground. ITS NOT EASY π΅ I did 10 reps (or tried) with 10 pounds.
6οΈβ£ LYING ANKLE TAPS: core again!! π main target here, OBLIQUES. We all want that snatched waist βοΈ shift your weight side to side tapping your ankles with your fingers, without lifting your body too much. Try not to strain your neck, look towards the ceiling π I did 10-15 reps each side.
7οΈβ£ LATERAL CABLE KICKBACKS: bunsss baby ππ similar to the cable kickback youβve seen me do before, except this time I am extending my leg out to the side. Great hypertrophy exercise to help you round out those hips π as well as some oblique work π₯ I did 10-15 reps with 17.5 pounds.
8οΈβ£ KETTLEBELL SINGLE LEG DEADLIFT: youβve seen me do these before! They are a struggle π one of my favorite exercises to test my balance. I mostly feel this one in my quads, core, and calves!! I did 10-12 reps each page with 15 pound kettlebell.
9οΈβ£ STRAIGHT LEG CABLE CRUNCH: LAST BUT NOT LEAST π¦ a tough one for the abs.. position yourself arms length away from the bar attached from both ends of the cable rack. Keeping your legs straight ππΌ extend the bar touch your lower thigh. Repeat! I did 10 reps with 30 pounds total.
DONE!! π₯΅ you should be feeling a bit wobbly, and SORE after this one β€οΈβ€οΈ
