Workout Plans Core

10 minute warmup on the elliptical with a pretty high resistance (35)
Squats: 1st set- 30 reps with 5 pound plates on each side, 2nd set – 20 reps with 10 pounds on each side, 3rd set – same as second and I did 5 sets total. (Adjust weight to what feels comfortable so that you use the right form, otherwise you don’t work the right muscles correctly)
Cable Kick Back: ***This next machine exercise is my all time favorite, and I personally saw results really quickly in my butt muscles*** The “cable kick back” machine which I featured a picture of in this post(not me lol). I set it at level 4 (but I started on level 2) and do 10 reps each leg. If I’m feeling adventurous, I will do as many reps as I possibly can at one time as opposed to a set number. Also, with this machine you usually have to find and attach the attachment that goes around your foot. It’s typically used for arm workouts.
V ups: 3 sets of 25, with an 8 pound medicine ball– with or without weight is still a really effective workout for your abs
Lunges: I do lunges in the squat rack. I started with 15 pounds on each side-3 sets of 6 reps on each leg. (With this, I get the bar on my shoulders with feet initially together, and step back with one leg into a lunge and then back to initial position feet in front, together)
Dont forget to stretch, it’s really important with legs.
I always drink a protein shake right after to make sure I’m aiding muscle growth

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