fitwithlanghai

[fitwithlanghai]

Hit lower body day with me! 🦵🏽🔥 This workout will have your legs and glutes burning in the best way. Grab those dumbbells and let’s crush it together! #LegDay #LowerBodyBurn #DumbbellWorkout

1-Goblet Squat

2-Bulgarian Split Squat

3-RDL

4-Curtsy Lunge

5-Calf Raise

[fitwithlanghai]

Keep showing up.

[fitwithlanghai]

Adding a little extra spice to leg day! 🌶️🔥 Feel the burn and embrace the pulses. Who’s up for the challenge? 🦵 #SpicyWorkout #LegBurn #PulseItOut

Details:

1. Curtsy Lunge with Pulse

• Reps: 12 per leg

• Sets: 3

• Rest: 30 seconds

Step one leg diagonally behind you into a curtsy lunge. Lower into the lunge and pulse three times, then push back up to the starting position.

2.Sumo Squat with Pulse

• Reps: 15 (with a 3-pulse hold at the bottom on each

rep)

• Sets: 3

• Rest: 30 seconds

Stand with feet wider than hip-width, toes pointing out. Hold a dumbbell or kettlebell at chest level, squat down, and pulse three times before standing back up. This wide stance hits your inner thighs, glutes, and quads.

3.Split Squat with Bottom Half Pulses

• Reps: 10 full reps + 10 bottom-half pulses per leg

• Sets: 3

• Rest: 30 seconds

Start in a split stance with one foot forward and the other back. Perform 10 full reps, then stay in the lower half of the squat for 10 pulses before switching legs.

4.Reverse Lunge with Pulse

• Reps: 10 per leg (with a 3-pulse hold at the bottom

on each rep)

• Sets: 3

• Rest: 30 seconds

Step back into a lunge, lower until your back knee is just above the ground, pulse three times at the bottom, then drive up through your front heel to stand.

[fitwithlanghai]

Warm-up

✨forward arm circles

✨backward arm circles

✨band pull-aparts

✨cat-cow stretch

Workout

⚡️gorilla rows

⚡️kettlebell high pull

⚡️dumbbell hammer curl

⚡️alternating dumbbell curl

⚡️dumbbell rear delt fly

#PullDayPower #BackAndBiceps #StrongerEveryDay #fitmom #discipline #consistency #motivation

[fitwithlanghai]

Show up for yourself.

[fitwithlanghai]

#fitness #growth #fitmom #pullday #workout #standingonfitness