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The Quarantine Bulk Up Workout: 20-Min Home Workout To Create A 6-Pack and Lean Muscle

Your fight to develop a stronger lower body outside the gym now ends. The following tri-sets will concentrate on the strength of your leg, isolating.

The Quarantine Bulk Up Workout: 20-Min Home Workout To Create A 6-Pack and Lean Muscle

Your fight to develop a stronger lower body outside the gym now ends. The following tri-sets will concentrate on the strength of your leg, isolating each side too to stimulate development and create a strong heart. Who did you say you need a squat bar, anyway?

Execute the first trio of back-to-back moves, resting only after the step-ups. The second quadra-set replicates the process. If you have kettlebells or dumbbells then use them as explained. And if you don't have proper weights at home, the split squats and step-ups will just work well with your own bodyweight. Mute your excuses: It's just a 20-minute workshop after all.

1. Bulgarian Split Squating Style

The Quarantine Bulk Up Workout: 20-Min Home Workout To Create A 6-Pack and Lean Muscle

10 Reputations each side, 3 SETS

Dumbbells and a Stool or bench are more than enough for your legs to pose a challenge. Stand on your hands, carrying the weights. Rest one foot behind you, laces down, on a table. To lower your opposite knee to the floor, bend your standing leg, then push back up. Be moving on with minimal rest after both legs.

2. Hamstring Towels Curl Style

The Quarantine Bulk Up Workout: 20-Min Home Workout To Create A 6-Pack and Lean Muscle
10 Reputations each side, 3 SETS

Next, insulate the hamstrings. Lying under one foot on the floor with a towel, bend your knees and lift your glutes, raise the other leg as you do. Move your heel toward your glutes along the surface, contract your hamstring, and then move back to the start. Come on with no rest at the next move.

3. Knee Step-Up With Front Raise

The Quarantine Bulk Up Workout: 20-Min Home Workout To Create A 6-Pack and Lean Muscle

10 Reputations each side, 3 SETS

Step up on your right foot with a bench or box in front of you, a dumbbell in each hand. Drive as high as you can your left knee, then return that foot to the ground before you step back with your right. Repeat back and rest 90 seconds ahead of inter-set two. Tomorrow Stairs will be a battle.

4. Single-Leg Squating

The Quarantine Bulk Up Workout: 20-Min Home Workout To Create A 6-Pack and Lean Muscle

10 Reputations each side, 3 SETS

Your second tri-set begins with a variation in squat that proves you don't have to go hard to develop muscles in the legs. Sit on a bench or box, with straight back. Stretch out your arms before you, and raise one foot off the floor, level with your hips. Push your grounded foot to stand with tensed muscles, holding the other leg extended. Now, just sit back slowly. Perform 10 on each foot, and then launch your plank.

5. Adductor Style Side Planks

The Quarantine Bulk Up Workout: 20-Min Home Workout To Create A 6-Pack and Lean Muscle

10 PER SIDE REPS, 3 SETS

This progression on the plank is anything but simple and will reinforce your neglected adductor. Established with one foot resting on a bench or box, and to support your hands on the floor. Place your foot in the table, raise your lower leg to step onto a side chair, your outer arm spread out above you. Hold aside for 30 seconds.

6. Single-Legged Glutes Bridge

The Quarantine Bulk Up Workout: 20-Min Home Workout To Create A 6-Pack and Lean Muscle
10 Reputations each side, 3 SETS

Complete the tri-set by firing up the glutes to boost your lower-body power. Lie with your knees bent on the floor and stretch one leg upwards. Drive your flat heel to lift your hips and elevate your glutes off the ground. Go as far as possible, hang on, then lower. Rest for 90 seconds after your reps, before setting two squats.

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YourFitnessRink - Fitness and Health Matters: The Quarantine Bulk Up Workout: 20-Min Home Workout To Create A 6-Pack and Lean Muscle
The Quarantine Bulk Up Workout: 20-Min Home Workout To Create A 6-Pack and Lean Muscle
Your fight to develop a stronger lower body outside the gym now ends. The following tri-sets will concentrate on the strength of your leg, isolating.
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