HOME WORKOUT STUDIO 2024.04.13 【TRAIN LIKE A WARRIOR】25分鐘在家啞鈴腿部鍛鍊｜力量訓練

How is it going squad? Hope you are keeping well and ready for today's complete lower body leg day. Now, within this session we're going to be targeting the full lower body. The glutes, hamstring, quads, inner thighs, outer thighs, calves, you name it. All is going to be targeted within this lower body session. This workout can be performed absolutely anywhere. All you need is either one dumbbell or a pair of dumbbells or a kettlebell. Something to add that resistance. 還有很小的空間 你會在30分鐘內完成一個非常有效的訓練 這次訓練會有兩個訓練 計時器會設置在45秒 我們有20秒的恢復時間 我想讓你集中在8-15次的高質量訓練 如果可以的話 儘量把重量放在訓練的訓練範圍內 如果使用輕重的訓練 15次訓練太少 儘量把重量放在訓練的訓練範圍內 另一件事是 如果你有機會坐在桌子上 或是踏着某些東西 這會很適合我們的踏步 不過如果你沒有這些 我會展示一些選擇 另一件事是 如果你有機會坐在桌子上 或是踏着某些東西 我們可以使用高質量的訓練 來增加高質量的重量 再次提醒 如果你沒有這些訓練 這也是沒有問題的 因爲我們可以使用 肩胛骨的動作 你可以使用這些訓練 不使用任何訓練配件 如果你有機會坐在桌子上 或者踏着某些東西 這也是一個項目的項目 準備好了 集中精神 讓我們開始今天訓練的一部分 Squad, Round 1, let's get into it Before I set the timer, I'm going to showcase the first exercise which is Goblet Squats However, if you have access to something to raise your heels upon It could be a weighted plane or anything that can raise your heels A yoga block, anything I want you to go down with your heels elevated Now, something simple that you can place your heels upon Would be brilliant If you have access to a F-dog, just go with it Your normal Goblet Squats, okay? 2 sets, 45 seconds on, 20 seconds off You can double up the weight, or you can do it one way Heels elevated, if you can If not, just normal Goblet Squats Right over there Sit, 10 seconds 5, 4, 3, 2 Good It's all legs today Okay, get ready 3, 2, 1 Second set Let's go Bring these reps Go on, 15 seconds Last 10 3, 2, 1 Breathe Okay, Hip Thrusters next If you have access to a bench or something like that Come on, place the weight on the hips Thrust it up If not, lie back on the ground Place the weight over Okay As I said, it doesn't matter if you have access to a bench or anything elevated There's always an alternative Place the weight on your hips Let's try to push this 8 to 15 rep range Let's go 3, 2, 1 10 seconds 3, 2 Okay, perfect Right, our next one is our Wide Stand Sumo Squats Okay, toes out Squat down If you need to double up the weight, go for it Okay 8 to 15 Let's go Take the board 3, 2, 1 Those Sumo Squats are possibly one of the most effective Lower Body Exercises Okay Ready to go again Let's get it, 10 seconds Come on A few more 2, 1 Right, the next one is a Single Leg Deadlift Okay, now I'm still trying to get better at these ones also One weight, come up One leg, deadlift Okay So one leg is staying on the ground And the opposite leg is lifting Okay And then you switch to the next set So my right leg is on the ground With the deadlift Okay Raising up You can do this with a bodyweight Some of you might be a lot better at this This is what it's all about Take your time Even if you only get a few reps It's something to work on So 5, 4, 3, 2, 1 Okay, opposite leg now Take your 10 seconds 3, 2, 1 So my left leg is staying on the ground And the right leg is being raised Now rep 10, good Okay We are into our Side Lateral Lunge Okay Alternating each time Get that good stretch Come up, down to the opposite side Okay Let's go Right down Get that good stretch This is in our 5's 20 seconds A few more 5, 4, 3, 2, 1 Good Legs are burning Leg days are always tough for me Keep on doing it Right, back up again Let's go 3, 2, 1 10 seconds 5, 4, 3, 2, 1 And real Okay, Calve Raises You can do this standing Okay, up on your tippy toes Or if you want, you can do seated Okay You can rest The weights here Do seated Calve Raises I'll do one set seated and one set standing Okay Raising the weight Exhale if you're seated Come up Or if you're standing You're just coming up on your tippy toes Right, 20 seconds Last 10 3, 2, 1 Okay, good The next set You can still do the performance Seated or standing I'm just going to go stand in the showcase 3, 2, 1 Let's go Roll the weights to your side You're just coming up on your tippy toes Come up 20 seconds Last 10 5, 4, 3, 2 Okay, round number 13 I want you to grab a drink Let's get ready for round number 2 Our next set of lower body exercises Round 2 squad Let's get into it Before I set the timer I'm going to showcase the first movement If you have access to a bench or something to perform You step up on That's what I want you to do So we're stepping up And then alternate, okay Each leg for each rep If you have nothing to perform your step up I want you to go with your front lunge Okay, just alternate But I want you to hold it for a second And then push off, okay So you're putting a wee bit more tension on the quads Now it doesn't matter, as I said If you haven't done anything to perform the step on Focus on that front lunge, okay Even if you have a weight It's often to elevate your feet upon You can make it work that way It's up to you, okay 10 seconds time now Let's get into it Now we're performing the step ups, okay If you haven't done anything to perform your front lunge It's a very effective movement Continue to add weight to different exercises Into our training routine And over time you can Okay, you get it done 15 seconds 5, 4, 3, 2, 1 Good It's a tough one Remember if you're doing those front lunges Hold it in and then power off, okay Right, second set, get ready 3, 2, 1, let's go Go on, 15 Last 10 5, 4, 3, 2, 1 Good Right, the next one is an offset squat So you're only holding one weight, okay If you can, hold it up high And I want you to perform your squat One side and then switch If you can't hold it up You can hold it to your side But it's only one weight at a time Okay, because that means It's going to stabilize the core a wee bit more And also target the lower body Offset squat If you can, keep the weight up high Let's go So you're offsetting your body And it forces you to get that extra core engagement As well as the lower body 10 seconds 2, 1, go on Switching sides now, opposite hand Right, 3, 2, 1, let's go Offset squat Good reps, good form 10 seconds Okay, brilliant The next one is a split lunge Split squat, whatever you want to call it So I'm going to start with the right leg out in front And the left leg in behind I'm just performing my split stance squat here Okay, then I'm switching to opposite leg for the next set Okay, so starting with the right leg out in front Let's go Split squat, up and down Keep that leg out in front And then you're going to switch it for the next set That's awesome 26, come on 15, legs are burning Right, last 10 3, 2, 1 Good Okay, the left leg is going out in front Opposite leg, do whatever you want So about 10, pushing our bodies Awesome Love these workouts Right, left leg out in front Keep that leg out, I love the workouts All jokes aside though, I was not feeling this session before starting But now when you get into it, it's starting to feel incredible Sometimes the mindset takes over But you just have to be stuck into it And then you never regret a workout That is, you always come out of it feeling brilliant That's the power of these workouts, all you need Is a bit of time, under 30 minutes, a bit of space A few pairs of dumbbells, whatever it is And you can get an insane session in And get feeling incredible Right, let's keep going Good Right, the next one is one leg glute bridge Okay, so you're lying back And not already getting that little thrust up Like that, keep the left leg off the ground Up in the air You just got to do this body weight Wherever you can place the weight upon you If you want So your hip thrusting up Basically on one leg And keeping the squeeze for 2 seconds at the top You can also perform this With your back rest at the front of the bench 10 seconds Good Who would have thought a one leg bodyweight exercise Would be so difficult at this stage Right, 10 seconds We'll go again 3, 2 1, let's go Keep that squeeze 15 seconds 3, 2 1 Okay, RDLs is next RDLs Finishing it off Sticking the glutes out, come down, bend the hamstrings And up This is the finish line Actually no, it's not We even are moving after this one Sorry to tell you, I was wrong This is the second last movement Right, keep the bend in the hamstrings Pushing the glutes out Slowly coming down I know it's not easy, but it's worth it Go on, 3, 2, 1 One more set Up these and then one more exercise Right, let's go RDLs Pushing back, coming down slow Pushing the glutes out Bending the hamstrings 10 seconds Go on, 3, 2, 1 Right, this is the finish line Bodyweight burnout Half squats, wee mini squats Constant tension on the hamstrings Okay, so you're not even coming up full reps Okay, up and down, up and down Wee mini squats, no jump Just a wee mini, up and down Okay, half reps Let's go, you're gonna feel the burn here now You can place your hands any way you want Just up and down Keep the tension On those glutes, hamstrings Quads, everything being worked here Do not come up full reps Stay low 20 seconds 15 seconds Keep the back upright, look in front Last 10 5, 4, 3, 2, 1 One more set That is torture Right, 10, 10 seconds And then we're going This is the finish line The last set of the workout Let's go Come on, wee mini reps You can go as slow as you want Even if you can't get it, try to hold it Okay I'm with you, I feel the pain right here with you This is brutal But it goes to show you how effective This workout is Right, come on team, we've got 20 seconds 15 Do not fully extend, stay low 10 seconds Go on, 5, 4, 3, 2, 1 Oh my goodness Squad, that is absolutely brutal My legs are burning But massive Fist pump, what a session Possibly the most effective Leg workout we've ever put together So massive, well done For completing that one Some brand new movements Just to really push forward With our progression So I would really appreciate it If you let me know how you go on With this session Did you find it as difficult as I have But you have to put yourself outside Your comfort zone to grow And this is the session for it So massive, well done Make sure you leave a comment, tag me in your stories Always love to hear your feedback And I'll see you for the next training warrior workout Have a good one