LEG DAY WORKOUT

Thursday, 2 March 2017

Happy beginning of March everyone!! I can't believe how quickly this year is going by but I'm not complaining because so far 2017 has been pretty awesome! It being March also means that I am getting closer to being thirty and going on my celebratory holiday!!!! I absolutely can not wait because ! Before I get too excited, lets talk legs! (I got a bit carried away with the !!s)

Naturally, most people hate working out their legs because they hurt like hell and are one of the most tiring muscle groups to workout but we have to do what we must to look good! I made this video while I was travelling for work back in January (read: I've been too lazy to edit) so I am much leaner now than I was in the video and I do a variation of the workout in the video which proves the concept that the exercises work! I decided to finish editing and to post this because it's a great example of how you can get a really good workout done without a lot of machines/ equipment. In my normal gym I will usually use a lot more equipment like squats racks etc but since this was in a hotel I had to make do with what they had. I also showed how to do certain exercises sans equipment if you want to do it at home and have no equipment at all.

Normally, I have 2 leg days in a week - the first one (which is shown in this post) is a quads and hamstrings workout with weights and then I do a second day which is mostly glutes (🍑 LOL)and plyometrics. I do this because I carry a lot of my weight in my lower body so I have to work twice as hard to get it to be leaner. Notice, I didn't say to put on muscle, I have no problem gaining muscle in my legs (in fact my legs are probably the most muscular part of my body) it's getting them to lean out where I have the problem. So you will see that although this is my first leg day, I will do some leg burnout HIIT (High intensity interval training) exercises towards the end because....the struggle!

Workout

Elevated Sumo Squats 12 x 4
Squats 12x 4*
Static lunges 
Leg raises 12 x 4 (on each leg)
Hamstring roll outs 20 x 5
Stiff leg deadlifts 12 x 4 *
Goodmornings 12 x 4*
* For these exercises you want to squeeze your butt on the way up so you can engage the 🍑as well- you'll see what I mean in the video.

HIIT Finisher 

(30 seconds on and 20 seconds off for 3 rounds)**

Up and overs
Jumping Squats
Jumping lunges  
**If you don't want to do as many rounds as I did you can always scale up or scale down on this part of the workout but I would highly recommend doing the 10 minutes as it does give you a good burn!You can split up the rounds as you like i.e. either do all three and repeat for 3 rounds or do each exercise 3 times before moving on to the next.

Enjoy!😉



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