It’s DAY 3 of our transformation challenge and it’s the best moment for some targeted work: 30 Min BEST BOOTY & LEGS At Home WORKOUT | No Equipment | Day 3 VFIT BLUEPRINT SERIES. It is designed to train, effectively strengthen and tone your legs (adductors, quadriceps, hamstrings, calves) and glutes. This leg day workout is a great mix of high intensity & low impact exercises. We will do compound exercises and plyometric movement to give maximum effect for each rep. If you want to burn fat, build muscle, increase strength and overall endurance in your lower body, this is the workout for you. Let’s go!
► DURATION: 30 minutes ► TIMER: 45 sec on, 15 sec off ► MUSCLES WORKED: full body + glutes / legs ► INTENSITY: medium - high ► CALORIES BURNT: 250-310 ► EQUIPMENT: no equipment ► DIFFICULTY: intermediate-advanced
I am looking forward to your feedback! Love, Vera xoxo
DISCLAIMER: Your health and safety are top priority, so whenever you exercise with me make sure to take reasonable precautions. Check with your doctor before you start the workout programme. Any fitness exercises in this video are performed at your own risk. Vera Kurochkina will not be liable or responsible for any injury or harm you perform during this workout.
After doing this workout, don't forget to share your experience in the comments. Let me know how you did and what you'd like to see for future workouts. I am looking forward to your feedback! Love, Vera xoxo
[music]
Hi guys, it's day three of our vivid
blueprint series and it's all about legs
and glutes [music] today. Let's go.
Heat. Heat.
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>> Heat. Heat.
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>> [music]
>> Get it.
Get it.
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Get it.
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Get
ready for that. [music]
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>> You set my soul.
You set my soul on fire.
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Baby,
set my soul.
Set my soul on fire. [music]
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>> Set my soul.
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set on fire.
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Heat. Heat.
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check. [music]
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check.
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on my she
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my
beauty. [music]
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>> Shades down. You can do my shades
down. You can do my sh
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>> You could be my dad.
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hey, [music]
hey.
[music] Uh,
Heat. Hey, heat. Hey, heat.
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check check check check theics
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check.
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Crazy
[music]
night,
[music] ready for a crazy night. I can
hear your heartbeat.
Underneath this road lights, ready for a
crazy night. I can hear your heartbeat.
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underneath those cold Let it work with
the night. I can hear your heartbeat
underneath the cold lights. Let it
night. I can hear your heartbeat.
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>> [music]
>> Underneath this road lights, ready for a
crazy night. [music] I can hear your
heartbeat.
Underneath this road, ready for a crazy
night. Heat.
Heat.
Heat. [music]
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>> One more time. I need to
One more time. I need you. One more
time.
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time. One more time. One more time. One
more time. I need you. One more time.
One more time. One more time. I need
you. One more time. One more time. One
more time. I need you. One more time.
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you. One more time.
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One more time. One more time.
One more time. One more time. [music]
One more time.
One more time.
One more time.
One more time.
Heat. Heat.
[music]
Heat. Heat.
One more time. I need you. One more
time. One more time.
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>> One more time.
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I give a
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fire.
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>> Hey,
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go
go go
go
hey
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you think I'm the
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>> I am Hold on. Hold on. Hold on. Heat.
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Heat.
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>> [music]
>> You think I give up?
Duh.
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>> Heat. Heat.
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I want to
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be Heat. Heat. N.
Heat. Heat.
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>> Wonder.
just [music]
heat.
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trying to forget you.
I've been
I've been
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forget trying to forget [music] you.
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forget. Trying to forget. Trying to
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forget trying to forget you. I've been
trying to forget [music]
trying to forget trying to forget you.
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trying to forget trying to forget you.
I've been trying to forget trying to
forget trying to forget you. I've been
trying to forget trying to forget trying
to forget.
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trying to forget you.
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trying for again [music]
trying
to again [music] trying to again
I've been trying to get trying to Yeah.
Heat.
>> [music]
>> I've been trying to trying to
I' been trying to forget [music] trying
to forget trying to forget.
I've been trying to forget trying to
forget trying [music] to forget.
We stretch.
We stretch time.
We stretch.
We stretch time.
We stretch. [music]
We stretch.
We stretch.
[music]
>> [music]
>> We stretch.
We stretch.
We stretch.
We stretch.
[music]
Please shine.
