Day157/200 107-85kg fitness journey #motivation #loosebodyweight #fitnessjourney #fitnessmotivation

Legs Workout (Gym Version)

Warm-Up (5–10 min)
• Bodyweight squats – 2 sets of 15 reps
• Leg swings (front to back + side to side) – 10 each leg
• Walking lunges – 10 steps each leg

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Main Workout
1. Barbell Back Squats
4 sets x 6–10 reps
Focus: Quads, glutes, core
2. Romanian Deadlifts (with dumbbells or barbell)
3 sets x 10–12 reps
Focus: Hamstrings, glutes
3. Walking Lunges (dumbbells optional)
3 sets x 10–12 steps each leg
Focus: Quads, glutes
4. Leg Press Machine
3 sets x 10–15 reps
Focus: Quads, hamstrings
5. Leg Curls (machine or stability ball)
3 sets x 12–15 reps
Focus: Hamstrings
6. Standing or Seated Calf Raises
4 sets x 15–20 reps
Focus: Calves

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🏠 Legs Workout (Home Version, No Equipment)
1. Bodyweight Squats – 4 x 15
2. Glute Bridges – 4 x 20
3. Bulgarian Split Squats (use chair) – 3 x 10 each leg
4. Wall Sit – 3 x 30–60 sec
5. Step-Ups (stairs or bench) – 3 x 12 each leg
6. Calf Raises (on step) – 4 x 20
7. Jump Squats or Jump Lunges – 3 x 15 (optional for cardio/burnout)

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🧊 Cool-Down & Stretch (5–10 min)
• Hamstring stretch
• Standing quad stretch
• Glute stretch (pigeon pose or seated figure-four)
• Calf stretch (wall or step)
#motivation #loosebodyweight #fitnessjourney #fitnessmotivation #minivlog #fitnesstransformation #motivationfitness #legday

Видео Day157/200 107-85kg fitness journey #motivation #loosebodyweight #fitnessjourney #fitnessmotivation канала Lukesh chhillar