Day 9 - Legs & Booty View online

34 min · Legs

Sorry :)

Squats to Side Leg Raises/Lifts Lunge Front Kicks Single Leg Bench Bodyweight Squats

0:30 0:30 0:30

rest rest rest

4 sets 16 reps 35 sec rest 8 sets 12 reps 30 sec rest 8 sets 12 reps 35 sec rest
4 per leg / 4 por pierna :) 4 per leg/pierna

Donkey Kicks

8 sets 12 reps 25 sec rest

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Squats to Side Leg Raises/Lifts

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:
Hamstrings

Place your feet at shoulder width apart while keeping your chest up and your
abdominals braced.

Bend at the knees and drive your hips back as if you’re sitting in a chair. Continue to
lower your body until your upper legs are parallel to the floor.

Then drive your hips forward and push through your quads and glutes to return to a
standing position.

Just as you reach the standing position, lift your chosen leg out to the side; it should be
straight.

Lower your leg back so that you return to the starting position and repeat for the other
side!

Lunge / Front Kicks

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:
Abs, Calves, Hamstrings

Stand straight up with a tight core and flat back. Keep your gaze focused straight ahead
as you step back with your right leg.

As you step forward into the starting position, launch the right leg into a front kick. Use
the left side hand to touch your toe, if you are able to.

Return your right leg to the starting position. Repeat on other side. Keep alternating
until you complete the set.

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Single Leg Bench Bodyweight Squats

Primary muscle group(s):

Glutes & Hip Flexors, Hamstrings, Quadriceps

Secondary:
Abs, Lower Back

Begin by sitting on a bench or chair and elevate one leg while keeping the other foot,
grounded and steady, on the floor.

Place your arms straight out in front of you, and lean slightly forward to transfer your
body weight onto your grounded foot.

Using a combination of glute, quadricep, and hamstring strength, lift your body up to
standing position.

Stand strong, briefly, before lowering yourself steadily back to the seated position.

Donkey Kicks

Primary muscle group(s):

Glutes & Hip Flexors

Secondary:
Abs

Position yourself on all fours on a mat.

Position your hands underneath your shoulders and place your knees under your hips.

Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is
level with the hip.

Lower the knee without touching the floor and repeat the lift.

Once you’ve completed the reps on the right leg, switch legs.

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 freeandfitx
Lucia Lopez · Marbella

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