Rutina 10 MINUTOS de PIERNAS (¡Una Masacre Metabólica!)

This 10-minute leg routine will get you on your knees in no time. The effectiveness of this three-exercise circuit lies in its cumulative training effect, which is perfect for challenging yourself while also training your legs athletically. If you want to train like an athlete, you need to include floor-based exercises (not leg extensions) and get your legs and hips working together as they should. This requires good hip mobility as well as proper loading mechanics through the quadriceps. The selected exercises are the barbell front squat, the dumbbell reverse lunge (which provides a critical unilateral exercise option), and the grueling "box walk-through." The goal is to continue through each of the three leg exercises without rest. Each exercise is performed with a slightly different loading pattern. This acts as a descending set, allowing you to continue even when you fatigue. The first exercise, the barbell front squat, is the most overloadable of the three. In this particular video and routine, with the Usos and Sheamus preparing for a fight later, we opted to keep the weight light. However, this is where the exercise could be performed with more weight, and would be done in the 6 to 8 rep range. Next, we have the reverse dumbbell lunge. This exercise provides effective stress on the quadriceps due to the upright torso position while protecting the knees (particularly for those with patellar tendonitis and other knee inflammations). You should perform 10 to 12 repetitions alternating with each leg, making sure to lower yourself enough to keep the quadriceps on the front leg under load. Finally, and again without a break, we continue with the "box walk." This is deceptively difficult. It looks like a simple bodyweight exercise that only requires you to walk in a square shape a couple of times. That said, at this point in the circuit, and with the added bonus of keeping your arms above your head and therefore testing your thoracic extension and mobility, it can be brutal. The goal is to stay as low as you can without compromising your spinal position. This will be difficult, especially as you fatigue your quads. Next, you need to make sure you're aware of your hip mobility and externally rotate them by taking steps forward and backward. Loosen your groin and sink deep into your hips with each step and in each subsequent round to elicit the best results from the exercise. The entire circuit is performed three times. This is just the first part of a routine focused on the entire anterior chain. For upper body pushing and pulling routines, be sure to check out Celtic Warrior Workouts at the link below and subscribe while you're at it. This series is available, along with other amazing routines featuring ATHLEAN-X and other WWE Superstars. I highly recommend checking it out. This specific routine can also be found at the link. If you're looking for a complete step-by-step training program that will train you like an athlete so you can look like one, visit the link below and get your ATHLEAN-X program at athleanxespanol.com. Start training exactly like a pro today with the same routines and programs. For more leg workout and exercise videos, be sure to subscribe to our YouTube channel at the link below and turn on notifications so you never miss a video when it's published. Build Muscle in 90 Days - http://athleanx.com/x/piernas-mas-fue... Subscribe to this channel here -    / athleanxespañol