The 2-Week (level 2) Thighs and Gluteus ShapeUp
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2m 3s
This level 2 exercise routine combines the Alternating Lunges and the Squats. You can add this leg routine to your existing workout or as a separate target-specific (for just legs) anywhere (no machine needed) you choose.
INSTRUCTIONS (as a target-specific):
- Feel free to pause and rest anytime if need be.
- Just do your best and focus on your progress:
- Follow the suggested schedule, but go at your own pace while pushing it.
SCHEDULE (suggested)
WEEK 1
Day One: 1or 2 rounds (sets) of 10 repetitions with 60 - 90 seconds rest in between rounds
Day Two: 2 - 3 rounds (sets) of 10 repetitions with 60 - 90 seconds rest in between rounds
Day Three: 2-3 rounds of 10 repetitions with 60 - 90 seconds rest in between rounds
Day Four: 3 rounds of 10 repetitions with 60 - 90 seconds rest in between rounds
Day Five: 2 rounds of 15 repetitions with 60 - 90 seconds rest in between rounds
[Weekend Break]
WEEK 2
Day One: 3 rounds (sets) of 15, 10, 5 repetitions with 60 - 90 seconds rest in between rounds
Day Two: 3 rounds (sets) of 15. 15, 10 repetitions with 60 - 90 seconds rest in between rounds
Day Three: 3 rounds of 15,15, 15 repetitions with 60 - 90 seconds rest in between rounds
Day Four: 3 rounds of 20,15, 15 repetitions with 60 - 90 seconds rest in between rounds
Day Five: 3 rounds of 25, 20, 15 repetitions with 60 - 90 seconds rest in between rounds
[Weekend Break]
WEEK 3 (optional)
Day One: 3 rounds (sets) of 25, 20,15 repetitions with 60 - 90 seconds rest in between rounds
Day Two: 3 rounds (sets) of 25, 25, 15 repetitions with 60 - 90 seconds rest in between rounds
Day Three: 3 rounds of 25, 25, 20 repetitions with 60 - 90 seconds rest in between rounds
Day Four: 3 rounds of 25, 25, 25 repetitions with 60 - 90 seconds rest in between rounds
Day Five: 3 rounds of 25, 25, 25 repetitions with 60 - 90 seconds rest in between rounds
[Weekend Break]
Week 4 (optional) - Repeat Week 3
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