seriously intense ab workout, Working none stop or to the best of your ability. 12 rounds of 45sec / 30sec. on the 30 second timer that should be your most difficult workout. the thing you hate the most and really feel that BURN!
Keep your core engaged the entire time and focus on form over speed.


This can be Done with No Equipment

Dumbbell

Kettlebell

15 Minute AB Workout

if you don't have access to the thigh machine you are able to use resistance bands. 

If the jump hop it to much you may do alt knee raise or calf raises
 Let me know what you think of it and what you would like to workout next. 
https://yourcoachmarlin.issacertifiedtrainer.com/
https://youtube.com/@marlinsoiceysims3752?si=IqCnSYTcyNgKYhPL

Good Leg Workout For you

Leg Workout Plan
Warm-Up (5-10 minutes)
1. **Dynamic Stretches**: Leg swings, walking lunges, and high knees.
2. **Light Cardio**:jump rope, jogging or cycling.

Workout
1. **Squats**
 - Back Squat: 4 sets of 8-12 reps.
 - Front Squat: 4 sets of 8-12 reps.

2. **Lunges**
- Forward Lunges: 4 sets of 12-15 reps per leg.
 - Reverse Lunges: 4 sets of 12-15 reps per leg.

3. **Leg Press**
 - Leg Press Machine**: 4 sets of 
 **Leg Curls**
 - Seated Leg Curl: 4 sets of 12-15 reps.
4. **Leg Extensions**
 - Leg Extension Machine: 4 sets of 12-15 reps.

5. **Calf Exercises**
 - Standing Calf Raise: 4 sets of 15-20 reps.
 
Cool-Down (5-10 minutes)
1. **Static Stretching**: Hold each stretch for 30 seconds.
 - Hamstring stretch
 - Quadriceps stretch
 - Calf stretch
 - Hip flexor stretch
**Light Cardio**: Walking or slow jogging to bring your heart rate down.

Make sure to focus on proper form and control during each exercise 💪. Adjust the weights and reps according to your fitness level and goals

Leg Workout to get you right!

🌞 Rise and shine! It's a brand new day, filled with endless possibilities. There's nothing like the feeling of waking up, getting your body moving, and setting the tone for greatness. 💪

Let's kickstart the day with a refreshing workout session that fuels not just our bodies, but our minds and spirits too. Whether it's a run, some yoga, or hitting the gym, let's embrace the challenge and push ourselves to be the best version we can be. 

Remember, every day is a fresh start to chase our dreams and crush our goals. Let's do this! 💥

Pull-Ups, Push-ups, & Dips 

Morning motivation! ✨ Your life is in your hands. 💪 You have what it takes to change it. 🚀 Will it happen right away? No, BUT if you keep at it, things will change and for the better!  😊 

Morning motivation 

I don't eat lunch on my breaks I get a workout in. so this workout is timed perfectly for that. Give it a try and let me know if you like it.

Marlin Sims

@YourCoachMarlinSims

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