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