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| English: an exercise of hip and thigh (Photo credit: Wikipedia) |
The focus for Week 1 will be the Legs. For 3 days this week, I will give my legs an intense workout. Why legs? Well, strength comes with a good base. Having strong legs will help me perform heavy sets for my back and other main muscle groups. The legs brings a lot of power. Developing my legs will help me lose a lot of weight this month but also gain muscles. The leg are usually ignored by many people. They go to to the gym just to do bicep curls or bench press. It is important to develop the legs for a more balanced development. I see a lot of "fitness fanatics" who have chicken legs and I am not intending to be one of them.
The leg exercises often have the heaviest loads among the other major muscle group. Leg exercises usually engages other muscle groups which would contribute greatly in helping me gain more muscle and lose a lot of fat in my body. The two major parts of the legs would be the quadriceps and the hamstrings. I need engage the two in this routine.
Warm-up: Caloy Burpees 30 day challenge (2 x Date)
Exercise 1: Barbell Squats (5 Set pyramid 9-7-5-3-1)
Exercise 2: Alternating Deltoid Raise (5 x 5)
Exercise 3: Romanian Deadlift(5 Set 9-7-5-3-1)
Exercise 4: Bent Over Two-Dumbell Row with Palms In (5 x 5)
Exercise 5: Barbell Lunges (7-6-5-4-3 per leg)
Exercise 6: Dumbell Chest Press (5 X 5 - different angles)
Exercise 7: Bonus - Power Clean (to failure)
The main focus for now is developing strength and power. I will try improve my heaviest set every session. This program would probably just take around 30 minutes to finish. Exercise 1 and 2 will be supersets along with 3+4 and 5+6. There will be a 1 minute rest per superset and 2 minutes to move to the next superset.
Another aspect of my #30dayfitnesschallenge would be the #30daybloggingchallenge which is to write everyday about this 30 day fitness challenge. It will be interesting to see if I can really track down and write for 30 straight days about the different things I did to get results.
Good luck to me and hopefully, this would work!
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