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Bin ich GLAMAZON?

Man kann schon sagen, dass ich eine kleine Partymaus bin. Ein schickes Kleid anziehen, rein in die High Heels und dann raus ins Nachtleben, einfach tanzen und Spaß haben – das beschreibt mich auf jeden Fall ganz gut. Und wenn sich die Leute im Club nach dir umdrehen, das ist schon ein cooles Gefühl und gibt eine Menge Selbstbewusstsein. Und das Schönste ist es doch ein Kompliment zu bekommen. Aber wer ein Kompliment bekommen möchte, muss es sich auch verdienen!

Darum geht es bei GLAMAZON! Mit viel Fleiß und Schweiß kann es jeder schaffen seinen Traumkörper zu bekommen und sich somit Komplimente zu verdienen.

Glamazon training plan by Stephanie Davis: Legs Training



LEGS …

… are on the training schedule today. Especially for women (but also for men) the leg training is probably the most strenuous but also the most important day of the training week. I also do two extra abdominal exercises on my legday to cover all the muscles at the end of the week. All in all, the training with me on this day also takes a little longer than usual (about 90 minutes) but the feeling to really power up during leg training is really the best thing.

The most important exercise on the program today is squats. The movement is quite complex and especially at the beginning you have to learn the technique, but if you master clean squats then there is no better exercise for legs and buttocks. The best thing to do is to ask a trainer in the studio for help and tips on how to do it properly. As important foundation pillars you can say that the weight should lie on the heels during the exercise, the lower back has to be held nicely straight and the buttocks has to be put out backwards. The suggestion that the knees should not look beyond the toes when you squat down is always a controversial topic. If you have a very good technique and the weight is completely on your heel, you don't have to pay attention to it. But especially for beginners I like this advice, because you can check your technique yourself. Again, it is important to train a clean technique and start with little weight in order to get to know the movement sequence.

Training: LEGS

-Warmup 5-10 Minuten
  1. Deadlift: 3 sets, 12 – 10 – 8 reps
    Pause between sets 60-90 seconds
  2. Squats: 3 sets mit 12 – 10 – 8 reps
    Pause between sets 60-90 seconds
  3. Leg Extensions: 3 sets mit 12 – 10 – 8 reps
    Pause between sets 60-90 seconds
  4. Lunges: 3 sets mit 12 – 10 – 8 reps
    Pause between sets 60-90 seconds
  5. Abductors: 3 sets mit 12 – 10 – 8 reps
    Pause between sets 60-90 seconds
  6. Leg Raises: 3 sets mit 12 – 10 – 8 reps
    Pause between sets 60-90 seconds

Abs

  1. Crunches: 3 sets, 20 reps
    Pause between sets 60-90 seconds
  2. Leg raises: 3 sets, 15 - 20 reps
    Pause between sets 60-90 seconds

Tag 1
PUSH
GO
Tag 2
Ruhetag
Tag 3
PULL
Tag 4
Ruhetag
 
Tag 5
LEGS
GO
Tag 6
Ruhetag
 
Tag 7
CARDIO
 
 
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