No equipment version
The next 4 weeks of training will be shaped by the below 12 sessions. The volume of training is entirely up to you. You can train every day and then on the 13th day go back to ‘Workout A’. Each session is independent from the other so will not cause issues. Only you can get in your own way! Plan each week or the month and see if you can squeeze more in. It’s your health, it’s a good habit, it’s an investment in your future with guaranteed returns. Each workout should last approximately 15mins and is 10 repetitions of each exercise for 4 rounds. The aim is for you to warm up in the first round and push for three more, fatiguing and taking breaks in the last round. Easy? No fatigue? Slow everything down to half the speed, it’ll still take you 15mins, not 7mins. 🙂
Workout A
10 repetitions of each exercise. Reps are per leg. x4 rounds.
Zombie walks
A test of your balance and stability, raise your knees up to a 90 degree angle with your thighs, ideally in front of a mirror and activate those core stabilisers.
Glute bridge
The best way to activate your bum muscles. Make sure you get an even firmness in both buttocks.
Calf raises
The boosters to your rocket, stand feet width apart and make sure to lower the heel below the toes each time as well as holding it at the top for a second.
Workout B
10 repetitions of each exercise. Reps are per leg. x4 rounds.
Forward lunges
Great exercises for focusing on the thighs, try and create 90 degree angles with the backs of both knees. Reps are per leg.
Squat
The OG of all the leg exercises, focus must be maintained on initiating the movement from the glute muscles.
Zombie walks
A test of your balance and stability, raise your knees up to a 90 degree angle with your thighs, ideally in front of a mirror and activate those core stabilisers.
Workout C
10 repetitions of each exercise. Reps are per leg. x4 rounds.
Reverse lunges
The opposite number to the fwd lunge, this should be working the back of the upper leg and glute. Once again focus on 90 degree angles on the backs of the knees.
Squat
The OG of all the leg exercises, focus must be maintained on initiating the movement from the glute muscles.
Calf raises
The boosters to your rocket, stand feet width apart and make sure to lower the heel below the toes each time as well as holding it at the top for a second.
Workout D
10 repetitions of each exercise. Reps are per leg. x4 rounds.
Good mornings
The perfect posture and hamstring exercise, fix your back position in front of a mirror and make sure to feel it on the hamstrings.
Squat
The OG of all the leg exercises, focus must be maintained on initiating the movement from the glute muscles.
Glute bridge (foot elevated)
Very similar to a glute bridge but this time with heels elevated on a sofa or bed in order to target the hamstrings a little more.
Workout E
10 repetitions of each exercise. Reps are per leg. x4 rounds.
Glute bridge (back elevated)
A classic which targets the gluteus muscles by increasing the range of movement, make sure to keep your shins vertical at all times.
Quad extensions
A tricky one to perform well but if you do its well worth it, keep leaning back and initiate the movement through the thighs.
Reverse lunges
The opposite number to the fwd lunge, this should be working the back of the upper leg and glute. Once again focus on 90 degree angles on the backs of the knees.
Workout F
10 repetitions of each exercise. Reps are per leg. x4 rounds.
Calf raises
The boosters to your rocket, stand feet width apart and make sure to lower the heel below the toes each time as well as holding it at the top for a second.
Good mornings
The perfect posture and hamstring exercise, fix your back position in front of a mirror and make sure to feel it on the hamstrings.
Quad extensions
A tricky one to perform well but if you do its well worth it, keep leaning back and initiate the movement through the thighs.
Workout G
10 repetitions of each exercise. Reps are per leg. x4 rounds.
Glute bridge (back elevated)
A classic which targets the gluteus muscles by increasing the range of movement, make sure to keep your shins vertical at all times.
Cossack squat
Gotta target those thigh muscles differently and give them a good stretch and this is how, feel free to raise the heel of the working leg but keep the straight legs foot pointed forward.
Forward lunges
Great exercises for focusing on the thighs, try and create 90 degree angles with the backs of both knees.
Workout H
10 repetitions of each exercise. Reps are per leg. x4 rounds.
Bulgarian split squat
Making sure to stand far enough so as to have a vertical shin and targeting the back of the standing leg, squeeze the buttock at the top and lower the knee of the bent leg all the way to the floor.
Glute bridge
The best way to activate your bum muscles. make sure you get an even firmness in both buttocks.
Good mornings
The perfect posture and hamstring exercise, fix your back position in front of a mirror and make sure to feel it on the hamstrings.
Workout I
10 repetitions of each exercise. Reps are per leg. x4 rounds.
Quad extensions
A tricky one to perform well but if you do its well worth it, keep leaning back and initiate the movement through the thighs.
Glute bridge (foot elevated)
Very similar to a glute bridge but this time with heels elevated on a sofa or bed in order to target the hamstrings a little more.
Reverse lunges
The opposite number to the fwd lunge, this should be working the back of the upper leg and glute. Once again focus on 90 degree angles on the backs of the knees.
Workout J
10 repetitions of each exercise. Reps are per leg. x4 rounds.
Cossack squat
Gotta target those thigh muscles differently and give them a good stretch and this is how, feel free to raise the heel of the working leg but keep the straight legs foot pointed forward.
Glute bridge (foot elevated)
Very similar to a glute bridge but this time with heels elevated on a sofa or bed in order to target the hamstrings a little more.
Forward lunges
Great exercises for focusing on the thighs, try and create 90 degree angles with the backs of both knees.
Workout K
10 repetitions of each exercise. Reps are per leg. x4 rounds.
Glute bridge
The best way to activate your bum muscles. make sure you get an even firmness in both buttocks.
Zombie walks
A test of your balance and stability, raise your knees up to a 90 degree angle with your thighs, ideally in front of a mirror and activate those core stabilisers.
Bulgarian split squat
Making sure to stand far enough so as to have a vertical shin and targeting the back of the standing leg, squeeze the buttock at the top and lower the knee of the bent leg all the way to the floor.
Workout L
10 repetitions of each exercise. Reps are per leg. x4 rounds.
Glute bridge (back elevated)
A classic which targets the gluteus muscles by increasing the range of movement, make sure to keep your shins vertical at all times.
Bulgarian split squat
Making sure to stand far enough so as to have a vertical shin and targeting the back of the standing leg, squeeze the buttock at the top and lower the knee of the bent leg all the way to the floor.
Cossack squat
Gotta target those thigh muscles differently and give them a good stretch and this is how, feel free to raise the heel of the working leg but keep the straight legs foot pointed forward.
VCFIT 