Nicole Mejiaのインスタグラム(nicole_mejia) - 8月13日 23時50分

Good morning!
I’ve been obsessed with maximizing my time in the gym lately.
I used to like to go down and spend 1.5-2 hours there, but lately, it’s all about getting the most bang for my limited time.
Can anyone else relate???
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Most workouts, I’m using free weights to keep it simple but I have had a longstanding love affair with heavier weight that I just can’t kick.
So here’s a quick yet INTENSE lower body gym workout that you should aim to do in 30 mins:
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SET YOUR TIMER FOR 30 MINS!?
You can also switch up the weight based on your fitness level! The goal for the leg extension and leg curl is to increase the weight every 10 reps to increase strength and muscle size. ??
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1️⃣st circuit:
Leg extension - 10 reps at 50lbs
- 10 reps at 60lbs
- 10 reps at 70lbs
Stationary lunges
- 12 right
- 12 left
X3 with 60 seconds rest in between each round
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2️⃣nd circuit:
Leg curl
- 10 reps at 40lbs
- 10 reps at 50lbs
- 10 reps at 60lbs
One legged RDL
- 12 right
- 12 left
X3
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3️⃣rd circuit:
Walking lunges
- 30 Alternating
Kickbacks
- 15 right
- 15 left
X3
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If you try this workout, let me know how it went!
??
Did you keep time?
Was it quick enough yet still challenging?
Were you sore afterwards?
Do you want to see more workouts like this?
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Fitandthickapp.com
@getfitandthick
#fitandthick
#createnewhabits
#womanempowered

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