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Hold the bar overhead

Jul 25, 2017 0 comments

4 Legs and Abs Workouts to Step Up Your Lower Body Shaping

Your lower body muscle are not only depend on the muscle on your leg but also your abs. Thus, the legs and abs workouts are here for your lower body shaping.

By reading this article, you can get information as follows:

1.Overhead Lunge

2.Bulgarian Split Squat




You'll do this workout as a circuit, once you've finished all exercises, rest for 30 to 60 seconds. Repeat the entire circuit for 4 to 6 rounds.

1.Overhead Lunge

Equipment: Barbell

Body Parts: Arms

<1>Hold the bar overhead and step forward with your left leg.

Hold the bar overhead

<2>Lower yourself until your left thigh is parallel to the floor and your rear knee nearly touches the floor.

Lower yourself

2.Bulgarian Split Squat

Equipment: Dumbbells

Body Parts: Lower Body

<1>Stand lunge-length in front of a bench. Hold your dumbbells and rest the top of your left foot on the bench behind you.

Stand lunge-length in front of a bench

<2>Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.

Lower your body


Equipment: Dumbbells

Body Parts: Legs

<1>Stand behind a bench, put your thigh at parallel to the floor when you place your foot onto it. Hold your dumbbells, step up onto the bench with your leg hanging off.

Stand behind a bench

<2>Hold a dumbbell in each hand and step up onto the bench but leave your trailing leg hanging off.

Hold a dumbbell in each hand


Equipment: No Equipment

Body Parts: Abs

<1>Start lying down on the floor with your knees bent. Cross your arms to your chest and hold them there.

lying down

<2>Fire your abs and your hips and sit up until your torso is vertical. Make sure not to bend your back—pivot at the hips so your spine stays relatively straight. Keep your arms in place.

Fire your abs and your hips and sit up

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