1 Hour QUADS AND CORE WORKOUT at Home | Day One of Five

Hello everyone!

Welcome to day 1 of the 5 day 1 hour at home workout series!

First in the series is lower body (quads workout) and core. This at home workout will target primarily your thighs and entire core!!

You will need a mat or elbow friendly surface and a pair of dumbbells (I’m using 12.5kg each hand for your reference).

The exercises are performed for 45 seconds each with 15 seconds to get ready for the next exercise.

I have not put up alternatives in this video due to the fact you can simply drop to knees in plank if needed or hold plank instead of any variations. In regards the lower body part, simply drop to bodyweight or pause for a moment to reset at any time.

Here is a breakdown of the exercises.

HIGH SQUAT
PLANK
SUITCASE SQUAT
PLANK ONE ARM HOLD (switch half way)
STATIC LUNGE
PLANK HIPS UP & DOWN
STATIC LUNGE
PLANK HIP ROTATION
CURTSEY LUNGE
PLANK ALT LEG RAISE
CURTSEY LUNGE
PLANK SAW
SIDE LUNGE
PLANK 3 POINT TAP
SIDE LUNGE
HAND PLANK 2 POINT KNEE TUCK
FWD & BK LUNGE
HAND PLANK SIDE HAND TAP
FWD & BK LUNGE
BEAR CRAWL SHOULDER TAP
3 WAY LUNGE
PLANK UP & DOWN
3 WAY LUNGE
BUTTERFLY SIT UP
FWD & BK LOW SQUAT WALK
REVERSE PLANK HOLD
LATERAL LOW SQUAT WALKS
ALT SIDE PLANKS

We will repeat this for 2 rounds in total with a minute rest in between sets! Finishing with close stance squats to really ensure those thighs are exhausted bringing us to the 60 minute workout complete!

As with all follow along workouts, please warm up fully prior for at least 5 minutes to prepare body for work ahead.

I hope you enjoy this workout and feel awesome after!!!

Tomorrow’s workout is upper body and upper abs so you will need a pair of dumbbells/water bottles and a mat!

I look forward to hearing how you get on!

Enjoy!!!

Cx

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Disclaimer:

If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician.
This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

Видео 1 Hour QUADS AND CORE WORKOUT at Home | Day One of Five канала Caroline Girvan