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HOME LEGS & GLUTEUS CHAIR WORKOUT

Updated: Apr 16, 2020

Legs and gluteus session only using a simple chair and my creativity. Really consistent and both my legs and gluteus really worked hard.






- Lateral Step Ups:


  • 10 repetitions per leg, one leg works then the other.

  • Rest 30 seconds between legs.

  • Do 3 Sets per legs.


-Tips: Work slow on the way down and squeeze well your legs and gluteus in your way up. Try to do not touch the chair with the leg on the air.



 


-Bulgarian Squats Gluteus:


  • 10 repetitions per leg, one leg at time.

  • Rest 30 seconds between legs.

  • Do 3 Sets per legs.


-Tips: Work slow on the way down bringing your chest to your knee then you will focus more on you glute, and squeeze well your legs and gluteus in your way up.



 


SUPER SET:


-Pistol Squats:


  • 8 repetitions per leg, one leg works then the other.

  • Rest 20 seconds between legs.


-Tips: make sure you do not use momentum. Squeeze enough your legs muscles to perform the stand up then, sit slowy using one leg and repeat.


straight away


-Sitting Squat Jumps:


  • 20 repetitions as faster as possible


-Tips: Sit and stand up by one jump driving arms up as higher as possible.


Rest for 1 minute and repeat 2 more sets.


TOTAL 3 x SUPER SETS


















 

-Step Ups:


  • As many repetitions as possible (AMRAP) in 1 minute

  • Rest for 30 seconds

  • Do 3 Sets


-Tips: Just step up to the chair one leg at time. Rotate legs as faster as possible.


 

If you could reach this point and finish whole workout, I can only say congratulations. You might probably feel your legs and gluteus sore next day. That will be a good sign that shows that you really worked well.


Do not forget to STRETCH your legs after this session. If you do not know how just follow me in my social media and check other videos. If you do not have enought just contact to me and BOOK you FREE TRIAL with me and I will show you how to do everything.


Book your FREE TRIAL with me.




Eat well and rest!! Well done today!!



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