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Suggest a 30-min leg workout
GPT

For a 30-minute leg workout, I recommend the following routine, designed to target all major muscle groups in your legs. This workout is suitable for both home and gym settings, depending on your available equipment.

Warm-Up (5 minutes):
Light jogging or brisk walking: 3 minutes
Dynamic leg stretches (leg swings, lunges): 2 minutes

Main Workout (20 minutes):
Squats (Bodyweight or with weights): 3 sets of 10-12 reps
Targets quadriceps, hamstrings, glutes, and core.
Lunges (Bodyweight or with dumbbells): 3 sets of 10 reps each leg
Works the quadriceps, hamstrings, and glutes.
Calf Raises (Bodyweight or holding weights): 3 sets of 15 reps
Focuses on the calf muscles.
Romanian Deadlifts (with dumbbells or barbell): 3 sets of 10-12 reps
Excellent for hamstrings, glutes, and lower back.

Cool Down (5 minutes):
Light walking or stationary cycling: 2 minutes
Static stretching focusing on legs: 3 minutes

Each set should be challenging but doable, with the last 2-3 reps feeling difficult. Ensure proper form to prevent injury and maximize effectiveness. Rest for 30-60 seconds between sets and exercises.

Remember, for a more interactive and evolving workout experience, and to track your workouts, calories, and macros, you can download the GymStreak app here. The app automatically adjusts your workouts over time, pushing you like a real personal trainer, but at a fraction of the cost.

Feindflug έγραψε: 13 Ιαν 2024, 15:29 Σιγά το πρόγραμμα ρε τύπε.

Μια ακολουθία ασκήσεων είναι, με γενικούς κανόνες, που μπορεί να σου βγάλει και ένας πιτσιρικάς που πάει 3 μήνες γυμναστήριο.

Bazoomba έγραψε: 13 Ιαν 2024, 16:12 Λες και τους γυμναστες τους χρειαζομαστε για να μας δειξουν ασκησεις. Ρωτας τους τζιμπρο για αυτα. Τον γυμναστη τον θες για τον ψυχολογικο εξαναγκασμο.