{"id":6783,"date":"2017-02-28T18:41:18","date_gmt":"2017-02-28T18:41:18","guid":{"rendered":"https:\/\/fitnfemale.de\/tolles-bein-workout-in-15-minuten-2\/"},"modified":"2017-12-09T13:33:52","modified_gmt":"2017-12-09T12:33:52","slug":"great-leg-workout-in-15-minutes-2","status":"publish","type":"post","link":"https:\/\/fitnfemale.com\/en\/great-leg-workout-in-15-minutes-2\/","title":{"rendered":"Great leg workout in 15 minutes"},"content":{"rendered":"

In this article, we'll introduce you to an intensive leg workout consisting entirely of various gymnastic exercises. Especially in the fitness world, people work with different workouts that can be performed without weight machines. Slow, controlled movements like squats pump a lot of blood into the thigh muscles, but have the advantage of not putting stress on the knees and joints from heavy weights. The two following leg workout programs consist of various exercises that must be completed within 15 minutes. The focus of each workout is on an intense thigh workout. However, many exercises also engage the back, calves, and abdominal muscles.<\/p>\n

Workout 1: The One Hundred Challenge<\/h2>\n

The following workout consists of ten different exercises that must be completed within 15 minutes. You begin with the first exercise (squats) with 100 repetitions and perform each subsequent exercise with 10 fewer repetitions, so that you only need a total of ten repetitions for the final exercise (burpees). Depending on your fitness level, you can repeat the entire workout twice in a row.<\/p>\n

Exercise 1: Squats <\/strong>\u2013 100 repetitions (Pay attention to correct execution: low buttocks, straight back, and knees should not extend beyond toes!)<\/p>\n

Exercise 2: Walking Lunges<\/strong> (Forward lunges) \u2013 90 repetitions (You can also perform the lunges with dumbbells in each hand)<\/p>\n

Exercise 3: Mountain Climbers<\/strong> \u2013 80 repetitions (quick execution, the flexed foot must not touch the ground)<\/p>\n

Exercise 4: Sumo Squats<\/strong> \u2013 70 repetitions (The wider the stance, the more intensely the legs and gluteus maximus are trained)<\/p>\n

Exercise 5: Calf raises<\/strong> \u2013 60 repetitions (so you get beautiful calves)<\/p>\n

Exercise 6: Glute Bridge Raises<\/strong> \u2013 50 repetitions (you can also perform this exercise with one leg on the ground and the other leg stretched upwards)<\/p>\n

Exercise 7: Curtsy Lunges<\/strong> (Reverse lunge with leg crossing) \u2013 40 repetitions<\/p>\n

Exercise 8: Bench Step-ups<\/strong> \u2013 30 repetitions (At home, you can use a chair instead of a bench for the stepping motion. Make sure the bench or chair is securely installed, otherwise you could injure yourself during the movement.)<\/p>\n

Exercise 9: Jump Squats <\/strong>\u2013 20 repetitions (With this type of squat, you should make sure that the jump upwards is performed as high as possible)<\/p>\n

Exercise 10: Burpees <\/strong>(Jump up from a push-up position) \u2013 10 repetitions<\/p>\n

 <\/p>\n

Workout 2: Thigh Thinning Circuit Training<\/h2>\n

This circuit training consists of five different exercises and was specifically designed as a training program for the leg muscles. You should also be able to complete this workout entirely within 15 minutes. Pay attention to clean technique and correctly executed movements, even if this seems difficult in such a short time.<\/p>\n

Exercise 1: Ice Skaters<\/strong> \u2013 20 repetitions on each side. Repeat a total of three times.<\/p>\n

Exercise 2: Weighted Sumo Squats<\/strong> (Sumo squats with dumbbells) \u2013 3 sets of 12-15 repetitions. If you don't have dumbbells or kettlebells available, you can use filled water bottles or a heavy book as weights, for example.<\/p>\n

Exercise 3: Jump Squats<\/strong> \u2013 3 sets of 10 repetitions. Make sure you lower your hips as far as possible during the squat movement. Tighten your core as you jump back up to maintain your balance when returning to the squat position.<\/p>\n

Exercise 4: Inward Box Jumps <\/strong>\u2013 3 sets of 8 repetitions each.<\/p>\n

Exercise 5: <\/strong>Heisman Shuffle (sideways walking with leg crossing) \u2013 practice this exercise for 30 seconds (repeat a total of three times)<\/p>\n

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\n\t\u20ac<\/span>\u00a09.90<\/bdi><\/span> incl. VAT<\/small><\/span>\n<\/div>\t\t<\/div>\n\t<\/div>\n\tJetzt ansehen<\/a>\t\n\t\t\t<\/span>\n\t<\/div>\n<\/div><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"

Das beiden nachfolgenden Trainingsprogramme f\u00fcr die Beine bestehen aus verschiedenen \u00dcbungen, die innerhalb von 15 Minuten absolviert werden m\u00fcssen. Der Schwerpunkt der einzelnen Workouts liegt in einem intensiven Training f\u00fcr die Oberschenkel.<\/p>","protected":false},"author":1,"featured_media":21526,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"slim_seo":{"title":"Tolles Bein-Workout in 15 Minuten - FitNFemale\u00ae","description":"The two following leg training programs consist of various exercises that must be completed within 15 minutes. The focus is on..."},"footnotes":""},"categories":[2],"tags":[61],"class_list":["post-6783","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-beine"],"_links":{"self":[{"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/posts\/6783","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/comments?post=6783"}],"version-history":[{"count":0,"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/posts\/6783\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/media\/21526"}],"wp:attachment":[{"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/media?parent=6783"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/categories?post=6783"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/tags?post=6783"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}