HRX Workout: Legs and Core

HRX Legs workout focuses on strength and conditioning and involves various movements. It helps in focusing on the right leg muscles during the workout.

HRX workout combines Primal movements, Zero momentum rep, compound movements and conditioning to challenge your body and accelerates growth.

Looking for a Gym to join for HRX – Join Cult Fit.

Note:

• Zero momentum reps or ZMR is a really slow way of lifting lightweight so that one just uses their strength and not the momentum to lift weights.
• Primal Move is an approach to human movement that prioritizes basic, natural movement.

Table of Contents

• Benefits of HRX Workout
• Workout Focus
• Exercise
• Exercise Details

Benefits of HRX Workout

Core Strength | Agility | Full body strength | Stamina | Muscle Gain | Injury Recovery

Workout Focus

• Lower Body
• Quads
• Core

Recommended Duration: 40 mins

Calories Burned: 300-400 kcal

Exercise

Start with stretching your shoulders and back for 2 mins.

Warmup: 10 min

Rounds: 4 – 5

• Spot Jog(30 seconds)
• High knee (30 seconds)
• Jumping Jacks (30 seconds)

Note: Rest between rounds should be 20 to 30 seconds.

Main Workout: 24 mins

Round 1

1. Alternate curtsy goblet lunges (10 reps each side)
2. Beast Hold (20 seconds)
3. Single Arm Rack Squat (20 seconds)
4. Burpees (20 seconds)

Round 2 and 3

1. Alternate curtsy goblet lunges (15 reps each side)
2. Beast Hold (30 seconds)
3. Single Arm Rack Squat (30 seconds)
4. Burpees (30 seconds)

Round 4 and 5

1. Alternate curtsy goblet lunges (10 reps each side heavier weight)
2. Beast Hold (30 seconds)
3. Single Arm Rack Squat (30 seconds)
4. Burpees (30 seconds)

If you are able to finish before time then go for the 6th round and it also means you can lift heavier weights in round 4 and 5.

Core Workout: 6 mins

Rounds: 3

Choose 3 or 4 exercises from the following list:

• Bicycle Crunch
• Flank hold
• Situps
• Crunches
• Leg Raises
• Mountain Climber

Do 2 mins of cool down by stretching your back, and legs.

Exercise Details