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Legs & Core Workout
General
Beginner
Machine strength
Plan Details
The Legs & Core Workout routine by JefitTeam is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a two day, beginner leg and core workout. Follow the plan twice weekly (for 4 weeks) with two days rest between training sessions. On the opposite days, focus on upper body training (2-3 x a week). Day 1 - machine based leg exercise and core exercises. Rest two days before next leg day. Day 2 - bodyweight upper leg exercises followed by machine based lower leg exercises then core. Stay Strong Together, MICHAELWOOD, CSCS Jefit
Routine detail
Day 1
Workout 1
Est. 46 min
8 exercises
Ab Roll
1 Set
Machine Leg Extension
3 Sets x 12,10,8 Reps
Machine Leg Curl (Prone)
3 Sets x 12,10,8 Reps
Machine Squat
3 Sets x 12,10,8 Reps
Machine Calf Raise
3 Sets x 12 Reps
Crunch
3 Sets x 15 Reps
Side Bridge
2 Sets
Plank
2 Sets
Day 2
Workout 2
Est. 50 min
11 exercises
Scorpion
1 Set
Bodyweight Squat
1 Set x 8 Reps
Dumbbell Plie Squat
3 Sets x 10,8,8 Reps
Dumbbell Reverse Lunge
3 Sets x 8,6,6 Reps
Mountain Climber
1 Set
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Air Bike
1 Set x 15 Reps
Bird Dog
1 Set x 12 Reps
Air Bike
1 Set x 20 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
