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Suggest a 30-minute leg workout
For a focused 30-minute leg workout, efficiency and intensity are key. We’ll target the major muscle groups of the legs: quadriceps, hamstrings, glutes, and calves. This session is structured with minimal rest between sets to ensure a high-intensity workout within your time constraint. Remember, proper form is crucial to prevent injury and maximize benefits. (In Hindi)
Warm-Up (5 minutes)
Jogging or Jump Rope: 3 minutes to increase heart rate and blood flow to the muscles.
Leg Swings: 1 minute per leg, front to back and side to side, to loosen the hip joints.
Air Squats: 1 minute to prime the leg muscles.
Main Workout (22 minutes)
- Squats (Quadriceps, Hamstrings, Glutes)
3 sets of 12-15 reps
30 seconds rest between sets
Benefit: Builds strength and power in the lower body, engaging core for stability. - Lunges (Quadriceps, Hamstrings, Glutes)
2 sets of 10 reps per leg
30 seconds rest between sets
Benefit: Enhances balance and coordination, while also strengthening the legs. - Deadlifts (Hamstrings, Glutes, Lower Back)
3 sets of 12 reps
30 seconds rest between sets
Benefit: Targets the posterior chain, critical for posture and lower back strength. - Calf Raises (Calves)
3 sets of 15 reps
30 seconds rest between sets
Benefit: Strengthens the calf muscles and improves ankle stability.
Glute Bridges (Glutes, Hamstrings)
3 sets of 15 reps
30 seconds rest between sets
Benefit: Focuses on the gluteus muscles, essential for power in leg movements.
Cool Down (3 minutes)
Stretching: Focus on the quadriceps, hamstrings, calves, and glutes. Hold each stretch for 30 seconds to improve flexibility and aid recovery.
This workout is designed to be comprehensive and challenging within a 30-minute timeframe. Ensure you hydrate well and listen to your body, adjusting the intensity as necessary. Remember, consistency is key to seeing progress.
If you want to track this workout, as well as your calories and macros, consider downloading the GymStreak app: https://app.gymstreak.com/GWFP3n1XfGb. The app has all the exercises suggested and can automatically create and manage your workouts over time, adjusting weights, reps, sets, and rest times to push you like a real personal trainer but at a fraction of the cost.
