Home Leg and Core Workout | 30 Days of Bodyweight Workouts to Gain Muscle and Burn Fat - Day 11
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- Опубликовано: 21 окт 2024
- Follow along with Day 11's leg and core workout on the next round of intensity Aliens!
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Official Anabolic Aliens video of: Home Leg and Core Workout | 30 Days of Bodyweight Workouts to Gain Muscle and Burn Fat - Day 11
Today is Day 11 of the 30 Days of Bodyweight Workouts to Gain Muscle and Burn Fat Program! No equipment is needed for this entire program. The workout of the day is a leg and core workout targeting the quads, hamstrings, glutes, calves, abs and obliques. This is the next round of intensity and there are 2 circuits that are each repeated twice in the full routine. Each circuit consists of 4 exercises and you’re getting as many reps as possible for 45 seconds of intensity on each exercise. There is no rest in between exercises. After you finish all 4 exercises of the circuit, then you rest 30 seconds between rounds and get ready for the next one or you’ve finished the full leg and core workout! Exercises are created using my workout app Exerprise over the course of the 30 days so you will have a different new routine every day to keep your training fresh and fun. We'll be going through 5 intensity levels utilizing progressive overload with programmed intensified volume so you can always keep pushing yourself to keep your training effective. You only need to go through each day’s workout video once since each intensity round we are increasing volume. Get them gains out of this world right at home with just your bodyweight. Get after Day 11 with this intense home leg and core workout video Aliens!
Day 11 Leg and Core Workout Exercises:
Circuit 1 -
1. Wide Plie Squat
2. Fire Hydrants
3. Calf Tilts
4. Legs Extended Twists
Circuit 2 -
1. Rocket Jumps
2. Busters
3. Speed Squat
4. RDL
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*We got legs & core to smoke today Aliens! Let's get them gains together🦵🏻🔥👽*
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Yeah buddy!!!❤❤❤❤❤
Let's go! Work hard, go farther, it is always less crowded on the road to greatness.
Day 11 done !!
I actually felt this one today
Day 11✅ done that second circuit was burning
I went all the way through I followed along and I believed in myself! 🔥🔥🔥 I’m Fired Up Aliens LETS GOOOO!!!!!👽🛸💨
Thank you 🙏🏻
Recovering from a broken ankle and man are these perfect for getting back into working out. Awesome content man keep it up!!
Day 11 complete ✔️
Day 11! Thank you for the workouts!
Great workout Mike!
day 11!!
thanks coach : )
All caught up! F@ck yeah! Mikey thank you!
Finished a finals today, but time to finish a workout. Great vid to anticipate, as always! Can't wait for tomorrow too.
Solid leg pump!! Thank you Mike for a great series so far, and for holding me accountable as well. Looking forward to finishing these 30 days strong 💪
I’m pumped you’re enjoying the series so far! It’s a blast going through the journey with you and we absolutely will be finishing strong 👊🏻
After this series, my 90 bodyweight transformation coaching program is going to start on January 2nd. I’d love to continue the journey with you there too - coaching.anabolicaliens.com/90-days
Just finished! These workouts are definitely getting harder 😅
And you keep getting better! No limits Billy 🛸
From climbing ladders today to doing this workout, my legs hate me 🙃 Thanks for another great session
It's a great morning to start exercising with you every day. 💪🔥
Thanks Mike Rosa ⚘🇪🇬
Hi Mike
im back starting again from 11
Great and Fun!
Thanks Mike, can't wait for tomorrow! (Also is it weird that I love leg workouts?)
Way to get after it Brandon! I’ve grown to enjoy my leg days too so we can be weird together 👽
Baaaaaaam!! 💪🏼
Today workout is so hard but I finish lets go guys
Wow my legs are burned out!!!!! Thanks for the video, I'm gonna go lie down for a good few hours lol
Missed these, can we get a dumbell full body one after?
My last 30 day series was full body training with dumbbells! Check it out - ruclips.net/p/PLtQmcQeXvpL_DLpFM4_5LacoOxBf4IOYF
@@AnabolicAliens oh thanks didn't know that was already done
This was a bit too easy for me😅😅 looking forward
Wow that last circuit burned so much
Killer for sure! Way to fight that burn Tiffany 🔥
Day 11 ✅
This one goes hardddd 🤌
Dang I didn’t think that was going to be as taxing as it was
otot kaki saya sangat terasa latihannya 💪😁🇲🇨
420 days next do a 420 day video funny
Lol 👽💨
✨✨✨✨✨✨✨
🦵🏻🔥👽
Jesus loves you all!
Remember that He died and rose up again for you to be in heaven with Him! Believe on His name and repent of your sins and be saved!
Have an amazing day ❤️
💚