Ripped Legs And Abs Killer Workout

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Ripped Legs And Abs Circuit Workout

Ok so we're all getting ready early to get a KILLER BODY for the bikini season! With this workout I want to target women's favorite : fabulous flat abs, toned legs and a firm booty. I know not all of you have access to the gym, so I added instructions to adapt this circuit workout for a home workout or as a gym workout. I personally try to workout in the gym these days as I find motivating to see my friends there and I like having a large range of weights to increase the difficulty gradually. Get ready to sweat and feel the burn as this circuit workout routine will work on your quadriceps, hamstrings, glutes, lower abs, upper abs and obliques.

Printable Workout

(print this image or save it on your phone) 

ripped-legs-and-abs-killer-circuit-workout

 

Ripped Legs And Abs Circuit Workout Guidelines

Warm-Up with 10 minutes of cardio (spinning, treadmill, jumping jacks, jump rope...).

Perform each exercise for 3 sets of 15 repetitions, taking a 60 sec break between each set.

Workout Breakdown

Warm Up

10 minutes of any cardio

(I did elliptical)

Legs

1) Barbell Side Split Squats (15 reps each side / 3 sets)

(you can do these either with a barbell, a pair of dumbbells or without any weights)

2) Back Squats (15 reps / 3 sets)

(you can do these either with a barbell, a pair of dumbbells or without any weights)

3) Romanian Deadlifts (15 reps / 3 sets)

(you can do these either with a barbell, a pair of dumbbells or without any weights)

4) Deadlifts (15 reps / 3 sets)

(you can do these either with a barbell, a pair of dumbbells or without any weights)

5) Calf Raises (15 reps / 3 sets)

(you can do these either with the machine, a barbell, a pair of dumbbells or without any weights)

6) Side Lunges (15 reps each side / 3 sets)

(you can also do these by replacing the bench with a chair or a couch)

7) Hip Thrust (15 reps / 3 sets)

(you can do these either with a barbell, a pair of dumbbells or without any weights)

 

Abs

1) Crunches (15 reps / 3 sets)

(you can also do these on a yoga mat on the floor)

2) Side Abs On Back Extension Machine (15 reps / 3 sets)

(You can replace this exercise with side crunches)

3) Leg Raises (15 reps / 3 sets)

(you can replace this exercise by laying on your back on a yoga mat and raising your legs up and down)

 

 This workout is part of the February 2014 Fitness Challenge

Also, check out our other home workouts and gym workouts.

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Author: Myriam

Fitness passionate, civil engineer and now blogger. After losing 45 pounds in a year and maintaining for a few years, I decided to create my website to share my nutrition tips and workouts to help other people achieve their fitness goals and maintain it.

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1 Comment

  1. heyy.
    I wanna ripped using dumbells ..is it possible so that permanent shape could occur

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