Mind-Muscle connection focus Leg day warmup workout

Leg Extensions & Leg Curls for a great warmup workout for anyone or a great how to do it right video for beginners.

In this routine I do leg work for front and back including glute work combined with the hamstring work. 

This is a mind-muscle connection routine.

After the alternating glute extension I do alternating straight leg glute extensions followed by isometric holds in various ways.

If you struggle with feeling your hamstrings or glutes when you train this might help you feel the connection faster.

Later it's time for reverse Nordics or modified sissy squats on the bench superset with pumping alternating leg extension isometric peak hold with the other leg repping it out.

I keep on supersetting hamstrings and glutes with quad work with various routines until time is up!

This was not a Beginner's Upper Body workout, Pauline! It's Muscle Core Yoga!

This is quite a challenging workout so let me say it's more like Muscle Yoga, hence I'll put it in that category instead.

Beginner's Upper Body workout starts with a warmup consisting of jogging in place to raise my body temperature.

The first exercise is V-ups for the core superset with situps with twist and then it's supermans for lower back.

The superman turns into supersets with rear shoulder swimming strokes for rear shoulders and upper back.

After that I do one leg up situps, they're definitely challenging and not for beginners! If you feel it in your lower back, do a crunch with the knees bent and helt up in the air.

I talk about releasing a stinky fart in the gym and then I go into a tall plank with alternating retroflexions for shoulders and arm raises forward.

I go back to upper back work with prone rhomboid adductions superset with rear shoulder and triceps pulsing work.

I add more rear shoulder endurance work to emphasize training I need and you need too and add dynamic side planks for obliques.

If you can't do these on one arm or supported on one hand, then do a lying down side crunch to hit the obliques.

I finish with a superset of supine leg raises and flutter kicks and then a bit stretching.

Again, this was more Muscle Yoga than a beginner workout!