Before you start with this training program (training for toning the legs and buttocks), you must go over the article of emphasis for the fitness program. In addition, before you even do a warm-up and start exercising, get to know the principles behind resistance training in this attached article.
Of course, before you start it is important that you do the warm up properly with the help of the warm up that we have prepared for you right at this link.
Training for toning the legs and buttocks is designed to sculpt the legs and buttocks for those who are willing to sweat a little, and are not afraid to let the muscles burn a little. pay attention! If you want to emphasize your leg muscles more, you should also incorporate a proper diet.
Training for toning the legs and buttocks
General instructions:
- The work in this training is according to pairs of exercises. Therefore, in any exercise in which an asterisk (*) is marked near the rest time (in the attachment), a rest of up to one minute must be performed between the sets, and between one and a half to three minutes of rest before moving on to the next exercise.
- Between one set of exercises and the next set of exercises, perform up to a minute of rest. When moving from one pair of exercises to the next pair of exercises, rest for a minute and a half to 3 minutes.
For example: do a set of squats, rest for up to a minute, and move to bicep curls set. At the end of 3 such sets move on to the next pair of exercises. - In the abdominal exercise – any abdominal exercise of your choice will suit this workout.
Week 0 training program:
Squat
20 reps 3 sets
Glute Bridge
20 reps 3 sets
RDL
20 reps 3 sets
Side plank
20 reps each side set 3 sets
lunge
10 reps each leg
Inner thigh*
20 reps each leg 3 sets
Donkey kick
20 reps 3 sets
hip thrust
20 reps 3 sets
fire hydrant
15 חזרות כל רגל 3 סטים
abs
40 reps 3 sets
