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Lean Legs & Abs — this program Kate Friedrich to create a flat stomach and slender legs. Unlike most training is Kate she is available for the load and will suit everyone who wants to bring your body in shape.
Program description Kate Friedrich’s Lean Legs & Abs
Kate Friedrich specializiruetsya weight programs you will load the muscles with free weights. However, Lean Legs & Abs — this workout is absolutely different sense. Her goal is to create a slender elongated muscles that will especially appeal to those who like thin graceful figures with no apparent relief. Particularly active in this program work feet. Waiting for you aerobic power and Barna the load on the lower part of the body that will help to make your legs slim and beautiful.
The program lasts 1 hour and consists of several segments:
- Warm Up (6 minutes). Warming up and warming up the body before exercise.
- Compound Legs (15 minutes). This segment includes squats and lunges with dumbbells, during which also heavily involved the upper body. Despite the use of dumbbells, in the segment suggests not only power, but also a cardio-load. Exercises are held at a rapid pace, so you’ll burn calories and fat. In one exercise uses a pancake from the rod for small feet, but it can be replaced by improvised means.
- Chair and Firewalker Band (10 minutes). The segment begins with leg lifts in the chair, for exercise you need a dumbbell. Then you will make a zigzag motion with an elastic band on the legs. The segment ends with exercises on the floor, who also performed with an elastic band.
- Core (10 minutes). A standard set of exercises for the press, which is run on the Mat. You will perform crunches, sit-UPS and toes to strengthen the abdominal muscles.
- Cool Down (5 minutes). Final stretching with elements of yoga.
- Bonus: Barre (10 minutes). The bonus part, where you will barnie exercises at the chair. You will perform plie and leg lifts to create long and beautiful leg muscles.
During the programme, Kate uses weights 3.5 kg (8 pounds). You can choose to have a different weight depending on your ability. In addition to the dumbbells you will need a chest expander (elastic band) for the legs, which is used in the second segment.
The program is suitable for intermediate level and above. It’s not the most difficult program Kate Friedrich, so the most engaged. You can run Lean Legs & Abs as a whole, and can select individual segments at your discretion. Alternatively try it’s low impact program Kate Friedrich with dumbbells and elastic band: Flex Train.
The pros and cons of the program Lean Legs & Abs
Pros:
1. The program promises you the purposeful work on the legs and abdomen, which are the major problem areas for girls.
2. Kate Friedrich makes no attempt to build muscle, so traditional strength exercises in the program. Even squats and lunges in the first half of the workout necessary for fat loss, not muscle strength.
3. You will perform ballet exercises that will help you make the muscles on the legs are long and slender. In addition, these exercises are very effective in the fight against breeches.
4. The complex is divided into several segments, you can choose only those groups of exercises that you need. You can even take individual segments as a complement to their main program (for example, Compound Legs or just the Barre).
5. The program is easy and suitable even for intermediate computer.
Cons:
1. Perhaps those accustomed to heavy loads Kate Friedrich, will be a little disappointed. Program complexity can hardly be called outstanding.
2. You will need a chest expander.
3. The program is called Lean Legs & Abs, but for the belly you will find 10-Minutka a selection of simple exercises on the Mat. This lack of attention to this stubborn problem areas.
However, if you want to diversify your workouts, the program’s Lean Legs & Abs will suit you perfectly. Does not make sense to run it more often than 2 times a week, it is better to combine this with other videos. Check out our training from Kate Frederick, to choose for themselves the interesting program.