Legs & Core Workout

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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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

Day 1
Day 2

Workout 1 8 exercises, 45 mins

Ab Roll	1x0 reps • 40s	rest: 60s
Machine Leg Extension	3x12,10,8 reps	rest: 60s
Machine Leg Curl (Prone)	3x12,10,8 reps	rest: 60s
Machine Squat	3x12,10,8 reps	rest: 60s
Machine Calf Raise	3x12 reps	rest: 60s
Crunch	3x15 reps	rest: 60s
Side Bridge	2x8 reps • 30s	rest: 20s
Plank	2x8 reps • 45s	rest: 60s

Workout 2 11 exercises, 49 mins

Scorpion	1x0 reps • 40s	rest: 60s
Bodyweight Squat	1x8 reps	rest: 60s
Dumbbell Plie Squat	3x10,8,8 reps	rest: 60s
Dumbbell Reverse Lunge	3x8,6,6 reps	rest: 60s
Mountain Climber	1x0 reps • 35s	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Air Bike	1x15 reps	rest: 60s
Bird Dog	1x12 reps	rest: 60s
Air Bike	1x20 reps	rest: 60s
Bent Knee Hip Raise	3x8 reps	rest: 60s