Get Fit - Medium #7
Benefits of the Workout
A great total body strength and cardio workout for you that is up for a small challenge and have some training experience.
What You Must Do
- Goblet squat
- 3 set - 12 repetitioner
- Thigh curl
- 3 set - 20 repetitioner
- Kettlebell swing
- 3 set - 12 repetitioner
- Split jump
- 3 set - 20 repetitioner
- Front squat
- 3 set - 12 repetitioner
How You Must Do It
Warm up before workout, then do the following exercises:
Goblet squat - 8-12 reps
Thigh curls on pilates ball - 20 reps
Kettlebell swing - 8-12 reps
Split jump - 20 reps
Double kettlebell front squat - 8-12 reps
Rest between each exercise, and between sets. Repeat set 3 times.
Terminology
Detailed Instructions
Front squat
The front squat is a lower body exercise that strengthen your legs (thighs) and hips and glutes. Front squats puts more weight on your quadriceps that your glutes, compared to back squats.
Goblet squat
Goblet squat is a good alterntive to squats. If you experience little mobility in ancles, the goblet squat is perfect.
Kettlebell swing
Kettlebell swing is one of the best exercises to work explosivity in your hips. This exercise is good for your back, core, legs and glutes.
Split jump
A split jump is an exercise that focuses on muscles in your legs, in addition to increase cardio.
Thigh curl
A thigh curl works on your glutes and legs.
