SHAPE's Sexy Summer Legs Six-Week Workout Program

Zoo Siab

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SHAPE's Sexy Summer Legs Challenge yog ib qho yooj yim-rau-ua raws, rau-lub lim tiam kev pab cuam tsim los pab koj txo koj lub cev tag nrho cov rog thiab tsim cov nqaij ntshiv, calorie hlawv.

Qhov kev vam meej no yuav maj mam ua kom muaj zog, thiab ua haujlwm los ntawm kev ua haujlwm kom koj lub cev sib tw thiab hloov pauv txhua lub lim tiam. Peb pom zoo ua raws cov phiaj xwm kev tawm dag zog txhua lub lim tiam kom tau txais txiaj ntsig zoo tshaj plaws, tab sis xav kom sib xyaw thiab sib phim hnub raws li koj xav tau sijhawm.

Tau qhov program

Lub lis piam 1:

Rau thawj lub lim tiam ntawm kev sib tw, peb tab tom pib tawm nrog ib hnub muaj zog ceg (qhov Sexy, Strong Legs workout), hnub endurance (Lean Legs workout), nrog rau tag nrho lub cev workout thiab ncab ib txwm los pab koj. txhim tsa koj qhov kev tawm dag zog. Yog tias koj tsis tau ua haujlwm tsis ntev los no, lossis tsuas yog pib tawm, nco ntsoov mus ntawm koj tus kheej thiab ua qhov koj ua tau. Thiab yog tias koj yog tus kws tshaj lij tshaj lij, xav tias dawb los hu xov tooj nrog qhov hnyav hnyav dua, lossis ntxiv rau ncua sijhawm rau koj hnub ua haujlwm cardio.

Hmoov zoo & muaj kev lom zem!

Hnub Tuesday: Tau ntxim hlub, Muaj zog ob txhais ceg Workout

Hnub Wednesday: Hnub Cardio (30-45 feeb ntawm qhov koj nyiam ua haujlwm cardio)

Hnub Thursday: Lean Legs Workout

Hnub Friday: Hnub Cardio (30-45 feeb ntawm qhov koj nyiam ua haujlwm cardio)

Hnub Saturday: Tag nrho Lub Cev Toners

Hnub Sunday: Dynamic Stretch & Stamina (+ 30 feeb ntawm cardio xaiv tau)

Nco tseg: *yog tias koj xaiv ua cardio hnub no, ua nws ua ntej Dynamic Stretch & Stamina niaj hnub ua.

Tau txais koj txoj kev npaj rau lub lim tiam 2

Lub Limtiam 2:

Lub lim tiam no peb yuav ntxiv qee lub zog thiab kev cob qhia tseem ceeb rau txoj kev npaj - ob qho tib si tuaj yeem pab koj pom cov txiaj ntsig sai dua.Ua kom koj qhov kev kawm cardio nyob rau lub lim tiam no los pab hlawv ntau calories, uas yuav pab txo koj lub cev rog thiab qhia tawm cov nqaij ntshiv uas koj tab tom txhim kho.

Hnub Monday: Lub cev qis zog UP

Hnub Tuesday: Hnub Cardio (45 feeb ntawm qhov koj nyiam ua haujlwm cardio)

Hnub Wednesday: Tag Nrho Lub Cev Toners + 20 feeb ntawm cardio

Hnub Thursday: Hnub Cardio (45 feeb ntawm koj nyiam kev ua si cardio)

Hnub Friday: Tau ntxim hlub, Muaj zog ob txhais ceg Workout

Hnub Saturday: Mus rau Core (+ 30 feeb ntawm cardio xaiv tau)

Hnub Sunday: Hnub So

Npaj koj li phiaj xwm rau lub lim tiam 3

Lub Limtiam 3:

Peb tab tom nce koj cov kev tawm dag zog lub lim tiam no, yog li nws tseem ceeb dua li yav dhau los kom ncab! Nco ntsoov ua koj li Dynamic Stretch & Stamina niaj hnub tsawg kawg ib zaug rau lub lim tiam no (ntau dua yog tias koj xav tau). Thiab yog tias qhov hnyav koj tau siv rau koj qhov kev tawm dag zog lub zog pib ua kom yooj yim dua, tsis txhob hnov ​​qab nce nws!

Hnub Monday: Tau ntxim hlub, Muaj zog ob txhais ceg Workout

Hnub Tuesday: Hnub Cardio (45-60 feeb ntawm qhov koj nyiam ua haujlwm cardio)

Hnub Wednesday: Lean Legs + Mus rau Core + 20 feeb ntawm cardio

Hnub Thursday: Hnub Cardio (45-60 feeb ntawm qhov koj nyiam ua haujlwm cardio

Hnub Friday: Ob txhais ceg tuag + Dynamic Stretch & Stamina

Hnub Saturday: Tag nrho Lub Cev Toners + 20 feeb ntawm cardio (xaiv tau)

Hnub Sunday: Hnub so

Tau txais koj txoj kev npaj rau lub lim tiam 4

Lub lis piam 4:

Thaum nws tuaj yeem siv sijhawm txog rau lub lis piam kom pom cov txiaj ntsig, koj yuav tsum tau pib pom qee qhov kev hloov pauv los ntawm lub lim tiam 4. Koj tuaj yeem pom tias koj muaj kev ua siab ntev, lub zog lossis lub zog (lossis tag nrho peb!) tam sim no. Hnov muaj zog yog qhov zoo! Tsuas yog nco ntsoov ua kom nyuaj rau koj tus kheej kom pom kev hloov pauv. Ntxiv qhov hnyav ntxiv lossis ua kom ntev dua koj cov kev tawm dag zog yog tias tsim nyog.

Hnub Monday: Hnub Cardio (45-60 feeb ntawm koj nyiam kev ua si cardio)

Hnub Tuesday: Tau ntxim hlub, Ncaj Nceeg Ncaj Ncees + Ncaj Ncaj Ncaj & Ua Siab Ntev

Hnub Wednesday: Hnub Cardio (45-60 feeb ntawm qhov koj nyiam ua haujlwm cardio)

Hnub Thursday: Tag Nrho Lub Cev Toners + Lean Legs

Hnub Friday: Hnub Cardio (45-60 feeb ntawm qhov koj nyiam ua haujlwm cardio)

Hnub Saturday: Ob txhais ceg tuag + Rau Tus Tub

Hnub Sunday: Hnub So

Tau txais koj txoj kev npaj rau lub lim tiam 5

Lub lis piam 5

Koj tau ua haujlwm zoo nrog koj cov kev tawm dag zog kom deb li deb - khaws nws! Tsis txhob hnov ​​qab, los ntawm kev caij tsheb kauj vab koj cov kev tawm dag zog, koj tau qhia ib yam li cov kis las, yog li nco ntsoov saib xyuas koj tus kheej zoo li ib tus! Noj cov zaub mov zoo rau lub zog, pw tsaug zog zoo thiab muab koj ob txhais ceg ntxiv TLC (massages zoo rau hnub rov qab!).

Hnub Monday: Lean Legs + Rau Cov Tub Ntxhais

Hnub Tuesday: Tag Nrho Lub Cev Toners + Dynamic Stretch & Stamina

Hnub Wednesday: Hnub Cardio (45-60 feeb ntawm qhov koj nyiam ua haujlwm cardio)

Hnub Thursday: Lub Cev Lub Cev Muaj Zog UP (+ 20 feeb ntawm cardio - xaiv tau)

Hnub Friday: Hnub Cardio (45-60 feeb ntawm koj nyiam kev ua si cardio)

Hnub Saturday: Sexy, Ob txhais ceg muaj zog (+ 20 feeb ntawm cardio - xaiv tau)

Hnub Sunday: Hnub So

Npaj koj li phiaj xwm rau lub lim tiam 6

Lub Limtiam 6:

Peb tab tom ze rau txoj kab tiav tam sim no! Rau peb lub lim tiam kawg, peb yuav ua kom koj cov kev taw qhia txhais ceg kom paub tseeb tias koj tau txais cov txiaj ntsig koj tau ua haujlwm hnyav heev. Txhawb koj txoj kev siv zog rau lub lim tiam dhau los no. Txhua qhov kev ua haujlwm nyuaj yuav them!

Hnub Monday: Lub cev qis zog UP + Tag Nrho Lub Cev Toners + 30 feeb ntawm cardio

Hnub Tuesday: Ob txhais ceg tuag + Dynamic Stretch & Stamina

Hnub Wednesday: Sexy, Cov ceg tawv + 30 feeb ntawm cardio

Hnub Thursday: Rau Core + Dynamic Stretch & Stamina

Hnub Friday: Lean Legs + 30 feeb ntawm cardio

Hnub Saturday: 60 feeb ntawm cardio

Hnub Sunday: Hnub So

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