NT Loop - Home Workout for Legs and Core with Dumbbells

At-Home Workout for Legs and Core with NT Loop Resistance Bands and Dumbbells

In order to help you make the most out of your time, and ensure you maintain long-term, sustainable results; here are a few key points and guidelines for properly using this workout:

Rest

• Perform the exercises designated with a or b as paired sets. Completing 1 round of the
  exercises in a paired set or tri-set is considered 1 set.
• Rest as little as needed between exercises in a given paired set.
• Rest 1 to 2 minutes between each round of a given paired set. 

Reps

• Focus on the technique of each exercise, and use deliberate control on each rep.
• Maintain strict form without cheating by using additional movements or momentum.
• Mentally focus on the working muscles in each exercise.
• Do the concentric (lifting) portion of each rep at a normal tempo, and maintain control
  during the eccentric (lowering) portion.

Weight/ Band Resistance Level
Use a weight load/ resistance level that allows you to maintain proper control and technique while leaving you able to perform 2 to 4 more reps than what is indicated in the workout.

Work Around—Not Through—Injuries and Limitations
Your number one goal when using any fitness program is to avoid hurting yourself. If an exercise causes pain or discomfort beyond the sensation associated with muscle fatigue, use an alternative exercise that doesn’t hurt that targets the same muscle group. Not every exercise movement is for everybody. There are plenty of movements in our exercise database to choose from.

The Workout

1a. Dumbbell Reverse Lunge with NT Loop Calf Resistance: 3 sets x 10-15 reps each side
1b. Dumbbell Plank Row: 3 sets x 12-15 reps each side
Rest 60-90 seconds before repeating the next round.
https://www.youtube.com/watch?v=fDKx_KtYEXs
https://www.youtube.com/watch?v=xXJScyRU5fY

2a. NT Loop Seated Leg Curl: 3 sets x 10-15 reps each side

2b. NT Loop Tight Rotation: 3 sets x 10-15 reps each side
Rest 60-90 seconds before repeating the next round.
https://www.youtube.com/watch?v=K21uulL_4jU
https://www.youtube.com/watch?v=NRUDffXkHdA

3a. NT Loop Inverted Leg Extension: 3 sets x 10-15 reps
3b. Dynamic Side Plank: 3 sets x 10-15 reps each side
Rest 60-90 seconds before repeating the next round.
https://www.youtube.com/watch?v=MtupqDE8oVg
https://www.youtube.com/watch?v=eyZa4kJkAwU

4a. NT Loop Reverse Nordic: 3 sets x 10-15 reps
4b. NT Loop Crunch: 3 sets x 12-15 reps
Rest 60-90 seconds before repeating the next round.
https://www.youtube.com/watch?v=AtHKkwP95lI
https://www.youtube.com/watch?v=68UEvj1jvWI