Hit Your Legs, Core & Rear with This 30-Minute Bodyweight Workout
from 30 min
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Description
Workout your legs, core, and bum with this full-body, intermediate-level workout. It trains all your large muscle groups. This workout strengthens and builds your muscles.
The workout is based on the classic muscle building system. Depending which muscles are being targeted, you’ll do between 10 and 20 repetitions of each exercise. You train in sets. Do all the sets of one exercise (there are 7 in total) before moving on to the next exercise. This is station training. After each set, take a break of up to 60 seconds. When you have completed all of the sets in one exercise, you move on to the next one. The last exercise is a hold exercise that you hold for 60 seconds.
If the plank on the elbows is too easy for you, you can do a plank on your hands or a military plank.
Always make sure that your exercise is clean and controlled and keep your body under tension.
Warm up well before you start training! Have fun with our workout.
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1
Air Squats
This foodspring video shows you how to do air squats correctly. Squats are some of the most effective exercises to work on your leg muscles. The glutes and other muscles in your backside also benefit from this exercise. Stand with your feet hip-width apart and turn your toes slightly towards the outside. Bring the back of your thighs down behind you and your arms to the front. Only go low enough that you can keep tension in your back. Use the strength of your legs to push yourself back up to standing.
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2
Alternating Side Lunges
This foodspring video shows you how to do alternating side lunges correctly. Side lunges train your quads, glutes, hip flexors and hamstrings. Stand upright and straighten your arms out in front of your body. Take a big step to the side, while your butt moves out behind you. Step back to stand upright, and do the same move with your other leg. Make sure you keep your feet as parallel as possible.
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3
Single Leg Glute Bridges [L]
This foodspring video shows you how to do single leg glute bridges (left side) correctly. The single-leg glute bridges are an advanced form of the classic glute bridge. They target your glutes, hamstrings and lower back. Lie on your back with your knees in the air and feet flat on the floor. Straighten your right leg up into the air. Now push your pelvis upwards into the air. Make sure your hips stay straight. Slowly lower your pelvis again.
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4
Single Leg Glute Bridges [R]
This foodspring video shows you how to do Single Leg Glute Bridges (right side) correctly. The single-leg glute bridges are an advanced form of the classic glute bridge. They target your glutes, hamstrings and lower back. Lie on your back with your knees in the air and feet flat on the floor. Straighten your left leg up into the air. Now push your pelvis upwards into the air. Make sure your hips stay straight. Slowly lower your pelvis again.
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5
Close Grip Push Ups
This foodspring video shows you how to do close grip push ups correctly. Unlike classic push-ups, your hands are closer together and your elbows are tucked close to your sides. This gives an extra challenge to your triceps and your pecs. Make sure you keep your whole body tight.
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6
Foot Tap Crunches
This foodspring video shows you how to do foot tap crunches (a.k.a. heel touch crunches, a.k.a. toe tap crunches) correctly. This variation targets the oblique abs. Start in the crunch position, shoulder blades off the floor. Move from one side to the other, using your right hand to touch your right shoe, then your left hand to touch your left shoe. Your upper body should move towards the side along with each arm.
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7
Elbow Plank
This foodspring video shows you how to do an elbow plank correctly. This classic is more than just a core exercise. It works your entire body. Start in the plank position with your elbows under your shoulders. Keep your neck straight. Tighten your whole body and try to squeeze your upper back towards the ceiling. Keep your body in as straight a line as possible – no arched back, and don’t bring your rear end upwards.
