Legs, Calves, and Core: The Fitness Score

Get ready to work on your lower body and abs

Here you will find a high-intensity bodybuilding workout in the gym, entirely focused on your lower body as well as your calves and abs!
Get ready to feel an intense burning sensation in your glutes, hamstrings, and quads.
This session is designed to challenge your muscles and help you achieve remarkable results.

Warmup

Leg extension
15 reps
Walking lunges
24 walk
3 sets
1’ rest between superset

Workout

Smith machine squat
10 reps
1'30 rest between superset

Single leg press
12 reps
Mountain climber
30 reps
3 sets
1’ rest between superset

Bulgarian lunges
15 reps
Plank 30’’
3 sets
45’’ rest between superset

Superset
Calves on leg press 
15 reps feet closed 15 feet opened
Standing single leg calves with dumbbells
20 reps
45’’ rest between superset 

Lying hamstring with dumbbell
20 reps

Abs circuit

Hip raise
Leg raises
Scissor
Dynamik side plank
20 reps
3 to 4 time circuit
30’’ rest between circuits