Conquer strength and endurance with this complete workout –

(Eduardo Svezia/)

This workout won’t make your thighs gigantic. However, you can improve strength and endurance and still ensure toned legs and hard abs.

MATERIAL:
• Step
• heavy bar
• Pair of heavy dumbbells
• Pair of anklets

TRAINING
• Do it up to 4 times a week

ENERGY EXPENDITURE

• Up to 600 cal

TRISET 1 – perform the sequence 3x (with dumbbells)

1. Full Press (with the dumbbells at the sides of your thighs, bring them in front of your shoulders, then extend your arms towards the ceiling) – 10 repetitions

two. Crucifix lying on the step (open your arms laterally and unite the dumbbells in front of your body) – 10 repetitions

3. Bench Press Alternating Arms – 12, 16 or 20 repetitions. See how to perform in the photo below:

– (Eduardo Svezia/)

TRISET 2 – perform the sequence 3x

1. Single Squat with Barbell on the Back – 15 reps

two. Lunge alternating leg with barbell – 12, 16 or 20 repetitions with each leg

3. Butterfly squat (with feet parallel, do a squat. Extend your legs a little and squat with your feet pointed out and alternate the pattern) – 15 repetitions (each squat)

TRISET 3 – perform the sequence 3x

1. One-sided row – 15 repetitions. See how to perform in the photo below:

– (Eduardo Svezia)

two. Deadlift – 10 repetitions

– (Eduardo Svezia)

3. Small jumps – 20 repetitions

TRISET 4 – perform the sequence 3x (with ankle straps)
1. Gluteal and posterior – 12, 16 or 20 repetitions with each leg. See how to perform in the photo below:

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two. Simple arm push-up or with supported knees – 10 repetitions
3. Unilateral glute with extended leg – 15 repetitions. See how to perform in the photo below:

– (Eduardo Svezia)