Legs and core – beginner
Legs and coreBeginner7 exercisesabout 40 min
Day 3 of 3: leg press, extensions, curls and calves, then the core. 3 sets, 90 s rest on legs, 45 s on core.
Exercises
Leg Press3 sets × 10-12 · rest 90 sLeg Extension3 sets × 12-15 · rest 60 sSeated Leg Curl3 sets × 12-15 · rest 60 s
Glute Bridge3 sets × 12-15 · rest 60 s
Machine Calf Raise3 sets × 15 · rest 60 s
Plank3 sets × 30 s · rest 45 s
Dead Bug2 sets × 8/sida · rest 45 sRun the workout in Passboken
Start the workout in the app: last time's weight at every set, a rest timer and records right away. Free, no ads.
Part of these programs
Build muscle – 3 days/week, 8 weeksThree gym days a week that together cover the whole body: chest and arms, back and shoulders, legs and core. EHalf marathon under 2:00 – 16 weeksSixteen weeks towards a half marathon under 2:00, for example Göteborgsvarvet. Requires that you already run tHalf marathon under 2:15 – 16 weeksSixteen weeks towards a half marathon under 2:15, for example Göteborgsvarvet. For you who run a couple of timHalf marathon under 2:30 – 16 weeksSixteen weeks towards a half marathon under 2:30, for example Göteborgsvarvet. For beginners who can run 30 mi
