Fitness Workout for Women

5 EXERCISE LEG WORKOUT FOR WOMEN [ KICKING INCLUDED] PUNCHING BAG



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Training at home doesn’t have to be boring or the same copy cat workout. Buy a punching bag, battle rope and some dumbbells (10-30lbs) Follow this 5 exercise leg workout written below to shape, firm and tone your lower body right at home.

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HOW TO USE THESE EXERCISES FOR A WORKOUT:
key Beginner reps /advanced reps example: squats 10 / 20

Note: use a weight that makes you struggle on the last few reps.
It’s ok to drop set (perform first 5 reps with 90%max and the remaining reps with 80% max weight)

1. Side Kicks (each leg) 10 / 30
2. Jump Rope or Jumping Jacks with fist 1 min / 2 min
3. skate 1 min / 2 min
4. Reverse Lunge with Kick (each leg) 15 / 30
5. * Burpees (go to belly) 10 / 30
* Replace the burpee with a star jump if you have a lower back injury or weakness

Perform Exercises from top to bottom (1-5) no rest if possible. Once done with exercise 5, rest 1 minute or jog one quarter mile and sprint back to repeat entire circuit as stated:
beginner: repeat 1-2x advanced: repeat 3-5x

Whats next?
Jog 2-3 miles. Perform 30 seconds sprints, 80% max every 2 minutes.

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SOLUTION:
In the same time it takes to fold laundry or drive to the gym. Box IN 15 will have you burning calories and unwanted fat within just 15 minutes. You won’t even have to leave home
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