March 06, 2015
Sculpted Sexy Legs Workout
Legs/glutes are probably my favorite muscle group to train. Maybe it's just me, but I always feel really accomplished after a killer leg day, so for a Monday, I will take it!!
My left shoulder has kind of been bothering me off and on, so after a lot of upper body work last week, my legs were feeling kind of left out - and they were ready to go!
I try to take advantage of the equipment at the gym and get some heavier sets involved because I only have access to limited weight at home. So for those of you at home, don't worry...the majority of this workout can be done anywhere! Here is the breakdown :
5 minute warm up of your choice
3 sets - 10 reps (Heavy) Squats, 30 seconds rest between sets
5 sets - 6 reps (Moderate) Leg Press, 30 seconds rest between sets
1 set Ascending Reps - Leg Extension (2, 4, 6, 8, 10 reps - start as heavy as you can for 2 reps, decreasing weight slightly as you increase up to 10 reps)
HIITMAX Workout 67 *I increased the time to 50/10
Sculpted Sexy Legs Workout - Repeat following circuit 2-3x
(I would recommend 2x as a burnout, 3x as a full workout)
10 Reps - 3x Skater with a Tuck Jump (3 skaters and tuck is 1 rep)
10 Reps - Weighted Lunge Twist L (I used a 10 lb medicine ball)
10 Reps - Weighted Lunge Twist R (I used a 10 lb medicine ball)
10 Reps - Weighted Walking Lunge (L/R) (I used a 45 lb weighted bar)
10 Reps - V-Abs L (Advanced use a bench)
10 Reps - V-Abs R (Advanced use a bench)
40 Reps - Mountain Climber (10 Regular, 10 Wide, 10 Regular, 10 Wide)
5 Reps - Side Lunge to 5 Curtsy Pulse L (I used a 20 lb dumbbell)
5 Reps - Side Lunge to 5 Curtsy Pulse R (I used a 20 lb dumbbell)
20 Reps - Exploding Jump Lunge, use a bench or step
5 Reps - 2x Plank Jack, Heel Click, 2x Plank Punch, Clap Pushup
20 Reps - Weighted Calf Raise
Find more workouts like this CLICK HERE
I try to take advantage of the equipment at the gym and get some heavier sets involved because I only have access to limited weight at home. So for those of you at home, don't worry...the majority of this workout can be done anywhere! Here is the breakdown :
5 minute warm up of your choice
3 sets - 10 reps (Heavy) Squats, 30 seconds rest between sets
5 sets - 6 reps (Moderate) Leg Press, 30 seconds rest between sets
1 set Ascending Reps - Leg Extension (2, 4, 6, 8, 10 reps - start as heavy as you can for 2 reps, decreasing weight slightly as you increase up to 10 reps)
HIITMAX Workout 67 *I increased the time to 50/10
Sculpted Sexy Legs Workout - Repeat following circuit 2-3x
(I would recommend 2x as a burnout, 3x as a full workout)
10 Reps - 3x Skater with a Tuck Jump (3 skaters and tuck is 1 rep)
10 Reps - Weighted Lunge Twist L (I used a 10 lb medicine ball)
10 Reps - Weighted Lunge Twist R (I used a 10 lb medicine ball)
10 Reps - Weighted Walking Lunge (L/R) (I used a 45 lb weighted bar)
10 Reps - V-Abs L (Advanced use a bench)
10 Reps - V-Abs R (Advanced use a bench)
40 Reps - Mountain Climber (10 Regular, 10 Wide, 10 Regular, 10 Wide)
5 Reps - Side Lunge to 5 Curtsy Pulse L (I used a 20 lb dumbbell)
5 Reps - Side Lunge to 5 Curtsy Pulse R (I used a 20 lb dumbbell)
20 Reps - Exploding Jump Lunge, use a bench or step
5 Reps - 2x Plank Jack, Heel Click, 2x Plank Punch, Clap Pushup
20 Reps - Weighted Calf Raise
Find more workouts like this CLICK HERE