3. Legs, Abs

Exercise 1

Dumbbell Single Leg Deadlift

Equipment: Dumbbells, Full Gym

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2x10 Reps

2x10 Rest

Exercise 2

Dumbbell Deadlift

Equipment: Dumbbells, Full Gym

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10 Reps

2x20 Rest

Exercise 3

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

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20 Rest

Exercise 4

Dumbbell Sumo Deadlift

Equipment: Dumbbells, Full Gym

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10 Reps

2x20 Rest

Exercise 5

Dumbbell Lunge

Equipment: Dumbbells, Full Gym

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2x10 Reps

raskuseta Rest

Exercise 6

Seated Banded Leg Extension

Equipment: Full Gym, Resistance Band

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Robus3 a20 Reps

Exercise 7

Cable Hip Adduction

Equipment: Cable, Full Gym, Resistance Band

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Robus2 a20 Reps

Exercise 8

Standing Straight Leg Raise With Resistance Band

Equipment: Full Gym, Resistance Band

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Standing Straight Leg Raise With Resistance Band

Robus2 a20 Reps

Exercise 9

Standing Leg Raise With Resistance Band

Equipment: Full Gym, Resistance Band

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Robus2 a20 Reps

Exercise 10

Standing Leg Curl With Resistance Band

Equipment: Full Gym, Resistance Band

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Robus2 a20 Reps

Exercise 11

Cable Hip Extension

Equipment: Cable, Full Gym, Resistance Band

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Robus2 a20 Reps

Exercise 12

Calf Raise

Equipment: Dumbbells, Full Gym

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2x20 Rest

Exercise 13

Band Foot External Rotation

Equipment: Full Gym, Resistance Band

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punane lint a20 Reps

Exercise 14

Weighted Seated Calf Raise

Equipment: Dumbbells, Full Gym

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Robus4 topelt + 32kg ühele jalale Reps

Exercise 15

Single Heel Drop Calf Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 16

Lunging Straight Leg Calf Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 17

Calves Stretch Static Position

Equipment: Full Gym, NO EQUIPMENT

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Exercise 18

Standing Cable Crunch

Equipment: Cable, Full Gym

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20 Reps

32 Rest

Exercise 19

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

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20 Reps

Exercise 20

Crunches

Equipment: Full Gym, NO EQUIPMENT

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20 Reps

Exercise 21

Oblique Floor Crunches

Equipment: Full Gym, NO EQUIPMENT

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a20 Reps

Exercise 22

Dumbbell Side Bend

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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20 Reps

20 Rest

Exercise 23

Bench Side Bend

Equipment: Full Gym, Machine

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a20 Reps

Exercise 24

Seated Flutter Kick

Equipment: Bench, Full Gym

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1min Reps

Exercise 25

Side Bridge

Equipment: Full Gym, NO EQUIPMENT

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a20 Reps

Exercise 26

Standing Cable High-To-Low Twist

Equipment: Cable, Full Gym

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Robus2 topelt a20 Reps

Exercise 27

Cable Seated Cross Arm Twist

Equipment: Cable, Full Gym

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Robus2 topelt a20 Reps

Exercise 28

Twist With Resistance Band

Equipment: Full Gym, Resistance Band

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Robus1 topelt a20 Reps

Exercise 29

Twist down up With Resistance Band

Equipment: Full Gym, Resistance Band

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Robus1 topelt a20 Reps

Exercise 30

Seated Cable Twist

Equipment: Cable, Full Gym

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Robus1 topelt a20 Reps

Exercise 31

Side Plank

Equipment: Full Gym, NO EQUIPMENT

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a1min Reps

Exercise 32

Plank

Equipment: Full Gym, NO EQUIPMENT

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1min Reps

Exercise 33

Bhujangasana | Cobra Abdominal Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 34

Lying Upper Body Rotation

Equipment: Full Gym, NO EQUIPMENT

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Dumbbell Single Leg Deadlift

Dumbbell Deadlift

Dumbbell Goblet Squat

Dumbbell Sumo Deadlift

Dumbbell Lunge

Seated Banded Leg Extension

Cable Hip Adduction

Standing Straight Leg Raise With Resistance Band

Standing Leg Raise With Resistance Band

Standing Leg Curl With Resistance Band

Cable Hip Extension

Calf Raise

Band Foot External Rotation

Weighted Seated Calf Raise

Single Heel Drop Calf Stretch

Lunging Straight Leg Calf Stretch

Calves Stretch Static Position

Standing Cable Crunch

Seated Bench Leg Pull-in

Crunches

Oblique Floor Crunches

Dumbbell Side Bend

Bench Side Bend

Seated Flutter Kick

Side Bridge

Standing Cable High-To-Low Twist

Cable Seated Cross Arm Twist

Twist With Resistance Band

Twist down up With Resistance Band

Seated Cable Twist

Side Plank

Plank

Bhujangasana | Cobra Abdominal Stretch

Lying Upper Body Rotation

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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