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

Energy is likely one of the most necessary elements for attaining improved efficiency in sports activities or in on a regular basis life. So how will we develop power in a manner that’s protected, efficient, whereas additionally being sustainable in the long term? There’s little question it begins with some correct planning after which a dedication to stay with the plan. Though everybody’s plan might differ primarily based on targets, talents, and availability to coach, there are some very fundamental parts to power coaching that may really work for anybody. So in case you are eager to create muscle power, definition, and energy with easy, straightforward to observe suggestions and techniques, then welcome to this primary of the 5-part sequence – Bullet Proof Plan for the Stronger You!


#1 Maintain 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 up a brand new problem is to maintain it easy. Make small, short-term targets that you recognize you possibly can obtain, then develop from there. Consider driving a handbook transmission. Don’t attempt to go from 1st gear to 4th gear. Begin at first, then give attention to gear 2 on so on. These easy commitments will assist your thoughts and physique work collectively in sync whereas getting ready you for tougher actions later. I’m assured that this mindset will preserve you 100% dedicated for the lengthy haul!

The health business 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 targets, it’s necessary to remember that HIIT-style coaching usually doesn’t give attention to strengthening particular areas of your physique utilizing excessive resistance strategies designed to fatigue you muscle tissues and enhance power. So I hope you discover this plan as a refreshing, straightforward to observe, power coaching base so that you can get impressed, transferring, and acting at your greatest!


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

Right here’s the Bullet Proof Plan format:

Half 1: Legs

Half 2: Higher Physique

Half 3: Core

Half 4: Whole Physique Cardio Energy

Half 5: Lively Stretch

Cut up Routine:

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

Be happy to incorporate different workout routines 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 lets you enhance over time. Reassess after this timeframe and make changes to progress your program.

*Additionally be sure you alter the incline as your physique will get stronger.


All of those exercises may 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 whole physique circuit. Your power is in your fingers!



Get probably the most out of your exercises to develop your final greatest and grow to be The Stronger You. This exercise focuses on growing power in your decrease physique in your Whole Gymnasium.

Equipment: Squat Stand

Set Up:

• Incline will fluctuate relying on the train and your power degree
• Squat Stand connected


• Carry out the next workout routines 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 type and management.
• Rep vary and variety of units will fluctuate relying in your power purpose.
• For instance:
• To realize 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, interior/ 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: interior/ outer thighs, glutes

6. Sluggish & Low Skaters
Targets: quads, interior/ outer thighs, glutes


You should definitely take a look at the video demo to see how these decrease physique workout routines are carried out in your Whole Gymnasium to grow to be the STRONGER YOU!

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

Embrace the power,

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