Inner Thigh Workout

Author Rod Ferris B.A. CPT, CPAFLAFitness Level BeginnerType Muscle Specific
Days in Plan 3 Days Rest Between Sets:
Duration20 Min per session
This Inner Thigh Workout program will focus on inner thigh and overall thigh development. Please note that you cannot spot reduce and you must raise your overall metabolic rate and increase nutrient frequecy intake (follow these nutrition 6 steps to decrease the overall size of your inner thigh

Make sure to split up this routine with a 24-48 hour rest inbetween.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Quadricep
Ball Squats Exercise Picture 1. Ball Squats
Sets: 3Reps: 12
Walking Lunges Exercise Picture 2. Walking Lunges
Sets: 3Reps: 12
Split Lunge on the Ball Exercise Picture 3. Split Lunge on the Ball
Sets: 3Reps: 12
Notes:May be difficult to balance if you're just starting out.
Day 2 - Quadricep
Step Ups Exercise Picture 1. Step Ups
Sets: 3Reps: 12
Leg Press Exercise Picture 2. Leg Press
Sets: 3Reps: 12
Hip Adductor Exercise Picture 3. Hip Adductor
Sets: 3Reps: 12
Day 3 - Quadricep
Walking Lunges Exercise Picture 1. Walking Lunges
Sets: 3Reps: 12
Ball Squats Exercise Picture 2. Ball Squats
Sets: 3Reps: 12
Notes:Make sure to add weight in your hands.

With this log you will be able to print off as many sheets as required to track this workout.

Inner Thigh Basics

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