Workout For Leaner Legs and a Flatter Abdomen

Legs and Glutes Circuit Workout

3 Sets 

12 to 15 Reps

30 to 45 second rest

Smith machine squats

Barbell single-leg stiff-leg deadlift

Froggies with bench

Last rep hold with legs parallel to ground for 10 seconds

Single-leg calf raises

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Dumbbell clock lunges

 3 rounds

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Abs Combo Workout

3 Sets

30 to 45 second rest

Plank 

45 seconds - 1 minute

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Side plank twist

15 reps

Leg lifts with toes to ceiling

12 - 15 reps

Legs and Glutes workout

Legs and Glutes

4 sets

Heavy Weights

5 - 8 reps: Mass Gains

Medium Weights

10 - 12 reps: Hypertrophy

Light Weights

15 reps and up: Lean Cuts

Smith machine chair squats

Romanian dead-lift

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Elevated reverse lunges

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Standing cable kickbacks

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Smith machine calf raises

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