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Bullet Proof Plan for a STRONGER YOU – Half 1: Legs


Power is among the most essential components for reaching improved efficiency in sports activities or in on a regular basis life. So how will we develop energy in a approach that’s protected, efficient, whereas additionally being sustainable in the long term? There’s little doubt it begins with some correct planning after which a dedication to stay with the plan. Though everybody’s plan might differ based mostly on objectives, skills, and availability to coach, there are some very primary parts to energy coaching that may really work for anybody. So in case you are eager to create muscle energy, definition, and energy with easy, straightforward to comply with suggestions and techniques, then welcome to this primary of the 5-part sequence – Bullet Proof Plan for the Stronger You!


#1 Preserve It Easy

Whether or not you’re a health fanatic in search of one thing new, or dreading the considered getting began, my recommendation when taking over a brand new problem is to maintain it easy. Make small, short-term objectives that you understand you may obtain, then develop from there. Consider driving a guide transmission. Don’t attempt to go from 1st gear to 4th gear. Begin at first, then deal with gear 2 on so on. These easy commitments will assist your thoughts and physique work collectively in sync whereas making ready you for more difficult actions later. I’m assured that this mindset will preserve you 100% dedicated for the lengthy haul!

The health trade has been trending towards growing applications which might be designed to mix intense actions inside a restricted timeframe to situation the entire physique. Though very efficient for various kinds of objectives, it’s essential to remember that HIIT-style coaching usually doesn’t deal with strengthening particular areas of your physique utilizing excessive resistance methods designed to fatigue you muscle mass and improve energy. So I hope you discover this plan as a refreshing, straightforward to comply with, energy coaching base so that you can get impressed, shifting, and acting at your greatest!


The bullet proof plan is designed to coach a selected muscle group on separate days to attain a Stronger YOU! This plan is specified by a 5-part weblog sequence that embrace muscle particular exercises together with useful methods to attain your objectives.

Right here’s the Bullet Proof Plan structure:

Half 1: Legs

Half 2: Higher Physique

Half 3: Core

Half 4: Complete Physique Cardio Power

Half 5: Energetic Stretch

Break up Routine:

These exercises are designed to do on separate days in a cut up routine. This can permit you to deal with particular areas of the physique to develop muscular energy.

Be at liberty to incorporate different workouts into these exercises together with a cardio routine or different actions you take pleasure in.

Frequency / Period:

• Carry out every exercise on separate days all through the week.
• Decide to a 3-4 week cycle that permits you to enhance over time. Reassess after this time-frame and make changes to progress your program.

*Additionally remember to regulate the incline as your physique will get stronger.


All of those exercises might be interchanged or pieced collectively into one massive circuit.
After doing this cut up routine for a couple of weeks (approx. 3-4 weeks), change it up by combining two muscle teams collectively OR carry out all of the exercises as one massive complete physique circuit. Your energy is in your fingers!



Get essentially the most out of your exercises to develop your final greatest and turn out to be The Stronger You. This exercise focuses on growing energy on your decrease physique in your Complete Health club.

Equipment: Squat Stand

Set Up:

• Incline will range relying on the train and your energy degree
• Squat Stand connected


• Carry out the next workouts with a ‘tremendous set’ format. (Alternate an train with one other train for the specified units, REPEAT, then transfer to the subsequent tremendous set.)
• Execute every train with correct kind and management.
• Rep vary and variety of units will range relying in your energy aim.
• For instance:
• To attain muscle mass, carry out 8-10 reps/ train, 3-4 units
• For muscle firming, carry out 10-15 reps/ train, 2-3 units


SUPER SET 1: Squat Stand

1. Inner/ Exterior Squats
Targets: quads, hamstrings, glutes, internal/ outer thighs

2. Single Leg Squats
Targets: quads, hamstrings, glutes


SUPER SET 2: Squat Stand

3. Bridge Press
Targets: glutes, hamstrings, decrease again stabilizers

4. Glute Press
Targets: glutes, hamstrings


SUPER SET 3: no accent

5. Lateral Lunge
Targets: internal/ outer thighs, glutes

6. Gradual & Low Skaters
Targets: quads, internal/ outer thighs, glutes


Remember to try the video demo to see how these decrease physique workouts are carried out in your Complete Health club to turn out to be the STRONGER YOU!

Keep tuned for Half 2, Higher Physique Power, of the Bullet Proof Plan for a Stronger YOU!

Embrace the energy,

Let’s Join!
All Social Media: @groovysweat


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