Igbo Nations

Simone

J’ai vraiment aimé ca fait une semaine que je suis ton programme à la maison sachant que je fesais du sport tous les jours en vu du sport que je pratique ça m’aide à garder la forme et surtout de travailler sur mes objectifs personnelles

Marine

Today is leg day guys !

This is a High Intensity Interval Training, take your timer and let’s kill those legs !

📸 Share your workout with me on IG, want to hear how you killing this session !

- Stand with your feet hip-width apart. Lift up your left knee to your chest.
- Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.

High knees

- Place your feet at shoulder-width or just outside of shoulder-width. Turn your toes out slightly. Brace your core and keep your chest up.
- Swing your arms up to shoulder level as you slowly bend your knees and push your hips backward. Lower yourself until your thighs are parallel with the ground.
- Pause and stay in this position

Static squat

- The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.
- Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.
- Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward."

Squat

- Stand with your feet shoulder-width apart.
- Start by doing a regular squat, then engage your core and jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control

Jump squat

"- Position yourself into a staggered stance with the rear foot elevated and front foot forward.
- Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
- Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture throughout the movement. Keep the front knee in line with the foot as you perform the exercise.
- At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position."

Bulgarian Lunges

- Begin standing with your feet together and parallel.
- Extend one leg in front of you, as straight as you can, with your heel hovering off the floor. Raise your arms straight out in front of you.
- Keeping your core tight and your spine straight, bend your standing leg and lower your body, continuing to extend your other leg in front of you. Keep the foot of your standing leg flat on the floor.
- Continue to bend through your standing knee as far as you can while aiming to get your extended leg parallel to the floor. Straighten your standing leg to return upright, keeping your extended leg straight. Switch legs and repeat.

Pistol squat

Leg Circuit

- Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
- Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.
- Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise.
- Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.

Sit-up

- Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backward. This will be your starting position.
- Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
- Go back slowly to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.

Leg Raises

- Keep your elbows underneath your shoulders, locking the knees and squeezing your glutes.
- Keep your lower back flat by pulling your belly button into your spine and squeezing your abs.

Front Plank

- Sit on the floor with your knees bent, feet and upper body off of the floor.
- Hold your hands above your bellybutton, and twist your body, reaching your hands toward the floor.
- Move as fast or as slow as you feel comfortable with, always under control.

Russian Twist

Abs Circuit

Week 2 Day 1
Leg day

That was so intense. Seriously thought I was gonna throw up in the middle. Thanks so much for a great workout! I know my legs are gonna feel it for the rest of the week :)

Week 2 Day 1 Leg day

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