Legs Galore


Warm up:

* 15 min cardio of your choice

Workout:

* 100 Weighted Lunges

- Alternate your lunges, while holding a dumbbell in each hand

* 10 Deadlifts: 3 Sets (add as much weight as you want)

- Make sure to keep your back STRAIGHT, even if that means bending your knees

- Repeat deadlifts 3x before moving on to the next exercise

- Take a 30sec- 1min rest in between each set

* 10 Barbell Squats: 3 sets (add as much weight as you want)

- Make SURE you're not extending your knees over your toes when you squat. Pretend there is a chair behind you and sit BACK. If you can't squat all the way down, but you maintain proper form that is TOTALLY OK! You'll be able to work your way down eventually!

- Repeat squats 3x before moving on to the next exercise

- Take a 30sec- 1min rest in between each set

* 20 Weighted Calf Raises: 3 sets (add as much weight as you want)

- Try to stay slow and controlled. Utilize your MUSCLES, not momentum

- Use two dumbbells of your choice

- Repeat calf raises 3x before moving on to the next exercise

- Take a 30sec- 1min rest in between each set

* 20 Jump Squats: 3 sets

- Jump from the BOTTOM so you're utilizing all of your leg muscles to push yourself upward

- Reminder to keep your knees BEHIND your toes when in squat position, to reduce your risk of injury

Cool down:

* I did a 1hour vinyasa flow yoga class to stretch it allllll out

* Youtube has some GREAT vinyasa flows that range from 5min to 90min. Find something that fits your time frame

* I tell myself I have zero time for stretching/cool down after all my workouts, but it's honestly the MOST important part of your workout. REDUCE YOUR RISK OF INJURY AND STRETCH, PEOPLE!

If you have any questions at all, please feel free to shoot me an e- mail, or look up the workout on google!

Good luck, and HAPPY SWEATING!


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