Welcome to Day 1 of the Strong & Lean at Home Series!

This is day 1 of a 5 day Series focusing on strength using only your own bodyweight to target the thighs and burning energy.

The bodyweight leg workout today requires a mat and a stable chair. The main workout consists of slow and controlled movements targeting the quadriceps to really help add strength and definition to the thighs. Take the movements slowly, rising and lowering with control throughout.

Following this, we will finish with 8 minutes higher reps and plyometrics to increase heart-rate, burn extra calories and really exhaust the quad muscles!

BULGARIAN LUNGES x 4 sets
BULGARIAN LUNGES QUAD x 4 sets
CLOSE SQUATS (no hips) x 4 sets
LATERAL LUNGE ON CHAIR x 4 sets
STEP UPS FORWARD STEP x 4sets
SIDE LUNGE TOES UP x 4 sets
STEP UPS SIDE STEP x 4sets
WALL SIT ALT LEG EXTENSION x 4 sets
PISTOL SQUATS x 2 sets
SQUAT HOLD x 2 sets

And to finish 2 x sets of the following;

BULGARIAN LUNGE JUMPS
BULGARIAN JUMPS
SQUATS (no hips in)
TUCK TO EXTENSION

I hope you really feel you allow your quads to fully engage in these movements and learn about how you can use your own body to become stronger!

Tomorrow’s workout is Chest and Triceps so I hope you are looking forward to it!

Enjoy!!

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5 Minute Warm Up Routine: https://youtu.be/_DAM-7Ctxcs
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Disclaimer:

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