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December 21, 2021

This is lower body circuits! Those quads, hamstrings and glutes are all tested today!! It might be only 20 minutes but we are using compound movements and a combination of dumbbells & bodyweight with the emphasis on NO MOMENTUM!

There is a time for momentum absolutely and We incorporate it into many workouts in different ways but most resistance training we aim to minimise any assistance to lift!

This workout as you will see if a perfect quick workout to really hit those legs!

Even though it is a quick workout, only 20 minutes, that doesn’t mean we need to perform fast reps! We will get a lot out of each rep the slower we go as you will feel!

All you will need for this workout is a pair of dumbbells! We also use a yoga block to elevate the feet however this is optional!

The dumbbells Content Creator is using for your reference are 10kg each throughout!

The timer will be on for 45 seconds of work followed by 15 seconds rest before moving to the next exercise in the circuit!

We simply perform the circuit for 3 rounds in total!

ELEVATED SQUAT
RDL

STATIC LUNGE (one side)

SWITCH SIDE!

1/2 REP HEEL ELEVATED SQUATS (bodyweight)

1/2 REP RDLS

FINISHER!

LUNGE TO SQUAT X1 DUMBBELL
BODYWEIGHT ONLY SAME SIDE!
LUNGE TO SQUAT X1 DUMBBELL
BODYWEIGHT ONLY SAME SIDE!
1/2 REP BODYWEIGHT SQUATS!

This will be one of those workouts We plan to revisit perhaps over Christmas holidays as it’s only 20 minutes and it definitely hits the spot!

I think you will LOVE this workout! We definitely did and the legs felt pretty awesome after!

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Always ensure you warm up before any workout. Here’s the 5 Min Warm Up Routine: youtu.be/c0VxUFHdYzs

Today’s Optional Add-on: youtu.be/PWmj78iYlo8

Christmas Workout Advent Playlist: youtube.com/playlist?list=PLhu1QCKrfgPVKViubrzd6hP3ziAs60qfD

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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.

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