45 minutes Legs and Abs Tone Up

Training Programme:

Legs and Abs 

Is Sunday so i would like to keep my session short and effective.I combining legs exercise with abdominal exercise.Every routine will be 3 sets

Routine 1 :

Smith Machine squats 12 reps

Smith Machine front squats 12 reps

Hanging leg raise   10 reps

Routine 2:

Hack Squat 12 reps

Lying Leg Raise 12 reps

Routine:

Alternate lunges with dumbell 10 each legs

Lying hamstring curl 12 reps

30 sec plank

To end the session i do (this is my cardio)

Burpees 50

Squat 50

Sit up 50

YOU ARE DONE!!!

Front Squat

  

Hack Squat

                          Leg Raise

Burpees

Crunch

Im DEAD!!!

My post training meal.

I typical do not have professional  or hardcore bodybuilder diet.I love to enjoy my food and of course knowing what to eat and when to eat is the key !!