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legs and core
Sport
Intermediate
Kettlebell
Plan Details
The legs and core routine by sanguis is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
core and legs good for getting back in to shape after a lapse
Routine detail
Mon
upper
Est. 44 min
8 exercises
Stability Ball Jack Knife Push-Up
3 Sets x 10 Reps
Barbell Rear Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 10 Reps
cable one arm cross over
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Hang Clean
3 Sets x 8 Reps
Thu
Abs Core
Est. 60 min
8 exercises
Indoor Cycling
1 Set
Kettlebell Goblet Squat
3 Sets x 10 Reps
Kettlebell Figure Eight
3 Sets x 10 Reps
Kettlebell One-Arm Swing
3 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Kettlebell Arnold Press
3 Sets x 8 Reps
Kettlebell Renegade Row
3 Sets x 10 Reps
Dumbbell T Push ups
3 Sets x 10 Reps
Sun
Legs and Core recovery
Est. 55 min
9 exercises
Plank
3 Sets
Side Bridge
3 Sets
Jump Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Clean Pull
3 Sets x 10 Reps
Machine Inverted Row
2 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
