1 HOUR – RAPID & ROUGH – LEGS WORKOUT

October 13, 2015

Legs usually takes more than an hour (for me) because I like to go heavy, and with heavy comes longer rest periods. Today my training buddy and I had 1 hour to do ourselves justice, so we went: High Reps + Light-Ish Weights + Minimal Rest Time + Supersets! We huffed and we puffed and we totally fell down at the end of it. Dreamy…

  1. BACK SQUATS *SS* DUMBBELL SQUAT JUMPS 4 X 12

  2. SIDE STEP-UPS (EACH LEG) *SS* 10 KETTLEBELL SIDE LUNGES (EACH LEG SEP SEPARATELY) 3X10

  3. SINGLE LEG STIFF LEG DEADS *SS* BARBELL HIP THRUSTS 3 x 10

  4. WALKING DOUBLE-DIP LUNGES ‘THERE’ AND BACK x 3

Training Tips:

  • When doing your SQUAT JUMPS, make them fluid. Don’t jump and land legs locked, go right down in to your next SQUAT JUMP

  • When doing your SIDE STEP-UPS drive from the foot planted on the box / bench, don’t push form the foot on the floor. To PIMP YOUR STEP-UP, you can do a SIDE LEG RAISE or a KNEE CRUNCH at the top

  • When doing your KB SIDE LUNGES, make sure you drive your hips way back so your bum is behind your feet and you can feel the pull in the straight leg’s inner thigh and hamstring

  • When doing your STIFF LEG DEADLIFTS pull your belly button in to engage core and lift that back leg for sufficient counter balance

  • When doing your HIP THRUSTS, take you bum as low as possible to the ground but don’t touch then drive it up and squeeze the life out of it right at the top!

  • When doing your DOUBLE DIP WALKING LUNGES don’t let the front knee overshoot the foot

  • After all’s said and done, go devour a blended chicken carcass! ; )

 

 

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