Home Leg Day and Core Workout | 30 Days of Bodyweight Workouts to Gain Muscle and Burn Fat - Day 30
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- Опубликовано: 23 дек 2022
- Follow along with this home leg day and core workout on level limitless, finish strong!
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Official Anabolic Aliens video of: Home Leg Day and Core Workout | 30 Days of Bodyweight Workouts to Gain Muscle and Burn Fat - Day 30
Today is Day 30 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 legs and core workout targeting the quads, hamstrings, glutes, calves, abs and obliques. This is level limitless and there are 5 different circuits in the full routine. Each circuit consists of 5 exercises and you’re getting as many reps as possible for 1 minute of intensity on each exercise. There is no rest in between exercises. After you finish all 5 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 30 and finish the last day of the 30 day series strong with this intense home leg day and core workout video Aliens!
Day 30 Leg Day and Core Workout Exercises:
Circuit 1 -
1. Leaning RDL
2. 90 Degree Sit Up to Toes
3. Calf Tilts
4. Switch Lunges
5. Rising Flutters
Circuit 2 -
1. Air Squat
2. Power Jacks
3. Side Sky Touches
4. Foot Fire
5. Explosive Squat Jump
Circuit 3 -
1. Standing Oblique Crunch
2. Alternating Lunge
3. Twists
4. Plank Pulses
5. Calf Rocks
Circuit 4 -
1. Alternating Upright Side Leg Raise
2. Globe Jumps
3. Standing Tension Leg Curl
4. Low Switch Kicks
5. Wide Plie Squat
Circuit 5 -
1. Squat Hold
2. Reverse to Hip Thrusts
3. Rocket Jumps
4. Triple Threats
5. Split Squat
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Mike Rosa & the Anabolic Aliens team are here to get you them gains out of this world! We are always working hard together to push each other to that next level becoming healthier & happier. Your support is appreciated so much & we'll always do our best to keep helping as many of ya Aliens as possible! AWWW YEAHHHHHHH, NO LIMITS!!!
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*Today we finish the 30 day series strong together with legs & core Aliens!🦵🏻🔥👽*
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What an amazing series!! Truly an embodiment of progression you are Mike!! Thank you for everything!!
Oh yea it's final day and we R DONEE ALIENSS. Congratulations 🎂🎂🎂
There are some barriers when im doing this 30 days workout.
> I take plenty rest in that exercise (especially that B2B pushup and squat)
> that one exercise where my form terrible.
> im unmotivated (but STILL DOING IT)
> im interrupted by others while doing the workout. (mom calling me to do stuff)
Buy Hey, it's common to have obstacles. The only important thing is I completed this workout without skipping in between the days. I put 100% EFFORT in all exercises.
If some of you Aliens faced some of these obstacles, don't feel discouraged or disappointed. You are the better version of yourself already once you started this workout. You earned it.
Thank you for this series man, lots of love and happiness for you❤
Loved this series, thanks Mike! More bodyweight only content please.
Just finished the full series without skipping a single day and mike you are a real hero for giving the motivation and energy,I have lost so much weight and gained muscle over these 30 days all thanx to you, keep it up❤️
Gains out of this world💪🏻💪🏻
I’m coming up to my 50th birthday and going through a bit of a bad time. Not going to go into that but I would like to say you helped me out a lot. I have worked a desk job for over 15 years and very out of shape. Not really overweight but feel very week. Just finished the 30 days and although I couldn’t do every exercise perfectly I followed along and made it to the end. Im definitely gonna re start from the beginning and do better. Love your energy and your enthusiasm kept me going when I was thinking of giving up. Thank you bro. Great series. 🙏
Was on vacation and had to stall the series so happy to do this journey with you loved every second can wait for another one in the future
Finshed Day 30 right on New Years! What a perfect way to start the New Year! Looking forward to everything this year!
I finished strong Mike I love you bro! You've helped me so much. I've been doing your workouts for so many years now. Thank you for everything 🙏🏻
Dude, tell me your IG. You be commenting on Mike's every video that you completed the workout lol. Lemme see your progress
Or are you some bot?
I've done every workout that included legs and core and all those workouts were great! I may try to follow the whole 30 days in 2023 but the push and pull routines were very challenging for me after the first round so I chickened out this time around. Let's see what 2023 brings for me 😁
Brilliant series . Thanks Mike and happy Christmas
I love you my man. Keep up the good work! And so will I
Amazing series Mike! I just finished today and those last 3 days were insane. Love the way you set up the progression. Thank you and I plan to repeat this next month!
Thanks for a great 30 days!
Great series Mike! Thanks a ton!
30 days complete. Thanks for the awesome video series.
Amazing, so motivating best RUclips workout I’ve done, thanks for great videos 💪
Must have become fitter doing these (disclamer I started on day 7) - because I wasn't swearing at you today! Went dancing last week and noticed my core was feeling much stronger and it's these excercises that have made that happen. Thank you!
My posture after this has felt amazing. Idk if it was the back exercises or the confidence, either way thank you for both Mike. See you in the 30 day dumbbell series
Thank you, I enjoyed your whole Series. I appreciated the use of the body when no equipment available. I appreciated your encouragement throughout the series. It made a positive difference In my workout. Thank you Mike Rosa!💪👊
Dude I love your channel and workouts. I’m in no ways a beginner and your workouts are kicking my butt. Thank you
Loved the series . I tried the 30 days series . Now I am aiming for a 90 days challenge and then will see the epic changes and gains.
Will push through it ALIENS
It was a nice journey, thanks mike
What a workout, thanks!
Day 30. LET'S GOOOOOOOOOOOOOOOOOOO!
Finish strong!!! No limits 🛸
Yo man this series and your workout
Fantastic
I loved your exercise and this series
Gained a lot
Thank-you so much bro
Finally completed it . Best way to end 2022 .
Just finished let’s goooooo!
Yo man, sup, long time apprentice of yours, doing your regular 30 days training since beginning, tried this one mixed with the full body training with dumbbells from last year, and dayum, i lost a lot of unnecessary body fat through this, gonna mix it up now one month this mixed with the other 30 days dumbell training, and one month the classic 30 days top to toe trainings, hope you´re adding another 30 day challenge this year 💪👽🤘
Just finished my second round of these 30 days.
how was the second time around for you?
Awesome
Me too but i did 4 videos a day last day i did 29 and 30 at same day you dont have to it 4 each day see what fit youu i took 3 holidays too
Let's goo day 30!!
Ima start new years day
Very epic
Done ❤
Ah yes here we go. Day 30 is here and let's finish strong
Can’t believe we’re finishing the 30 day series today already!!! Dominate Matt 👊🏻 and also Happy Holidays to you and your family 🙏🏻
@@AnabolicAliens Time surely flies by and thanks man to you as well and to your family
Hey bro great work. Next suggestion from my side is to release 30 days of full body training resistance bands only. That'd be great.
@Fk RUclips They are actually easiest to carry around and better workouts than body weights. He already has home dumbbell workouts and now bodyweight too. The thing remaining is resistance bands.
Day30!!!!!!!
just finished this 30 day series, thank you, but fuck you. 😂 (joking of course) this was brutal, but incredible. Thank you so much.
Can i do alien intensity level everyday....!
Is there more after this ?
Let’s 🔥🔥🔥up no limits with mike Rosa,merry Christmas mike in your family in 👽👽👽🛸🌏 🤝✌🏽🎄🎁
We did it nothing but 🔥🔥🔥👽🛸✌🏽
I need a new 30 day brother !! Upload something
I swear, rest is now my favorite 4 letter word.
How do rest days work? Thx
Bro I just did the last 3 workouts back to back and rn I can't feel my body
Dear Back Guy,
We neeeed...
BASICALLY ANABOLIC ALIENS.
Sincerely,
All Citizens of Planet Swoltron.
🫣 last day
I did it lets fcking gooo 🔥🔥🔥🔥🔥☄️🧯