WORKOUT SERIES: LEGS!

SO TODAY WAS LEG DAY. I WANTED TO FOCUS ON MAINLY THE GLUTES BUT ALSO WANTED TO GIVE MY LEGS AN OVERALL GOOD BLAST AS I FEEL AS IF I HAVE BEEN NEGLECTING THEM LATELY. 

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FOR THIS WORKOUT I SKIPPED ON CARDIO ACCELERATION (EXPLAINED HERE IN MY PREVIOUS POST), JUST BECAUSE I KNEW THIS WORKOUT ON ITS OWN WOULD BE EXHAUSTING!

I GET SO FRUSTRATED WHEN WOMEN WORRY ABOUT ‘BULKING’ OR BUILDING BIG LEGS FROM LIFTING HEAVIER WEIGHTS AND INSTEAD STICK TO BODYWEIGHT EXERCISES FOR LEGS. BODYWEIGHT EXERCISES ARE GREAT, & I OFTEN INCORPORATE THEM INTO MY WORKOUTS, BUT IF YOU WANT TO BUILD A BIGGER BUT, SHAPE YOUR LEGS AND GAIN LEAN MUSCLE, YOU SHOULD REALLY THINK ABOUT ADDING WEIGHTS INTO YOUR ROUTINE.

I HAVE SHOWN THE WEIGHTS I USED IN THE EXERCISES – USE WHATEVER WEIGHT WHICH STARTS TO FEEL DIFFICULT TOWARDS YOUR LAST COUPLE OF REPS. LEAVE YOUR EGO AT THE DOOR…IF YOU HAVE POOR FORM OR CAN’T COMPLETE YOUR SETS, DROP YOUR WEIGHT!

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I SWITCHED UP MY EXERCISES TODAY AND LOVED EVERY MINUTE OF IT. SO HERE IT GOES!

EXERCISE REPS/SETS DEMO
 

SMITH MACHINE SQUAT

 

 

2 X WARM UP SETS

 

3 X WORKING SETS (60KG X 10-12 REPS)

 

Demo

 

 

STRAIGHT LEG DEADLIFTS

 

 

3 X 10 REPS (50KG)

Demo
 

LEG PRESS

 

 

4 X 10 REPS (150KG)

Demo
 

WALKING LUNGES (WITH 10KG PLATE OVERHEAD)

 

 

3 X 15 STEPS (10KG PLATE HELD OVER HEAD)

Demo
 

SUPERSET:

·         Cable Hip Abduction

·         Cable Kickbacks

 

 One set = both exercises completed back to back (i.e a superset). Once both exercises are complete, you can then take your rest. I completed this four times i.e. 4 sets of the following superset:

  1. 12 reps (on each leg) of cable hip abductions
  2. 12 reps (on each leg) of cable kickbacks
Demo 1

 

Demo 2

 

SUPERSET

·         Single Lying leg cable curl (demo shows both legs)

·         Lunge Pulses (With 10 KG over head)

 

As above

Demo 1

 

Demo 2

Quick cardio blast to end – 10 minute walk on treadmill (15.0 incline)    

& THAT’S IT! AFTER THIS I WAS LITERALLY CRAWLING OUT OF THE GYM..BUT IT IS ALL WORTH IT!

I HOPE YOU ENJOYED!

LE

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