SUPER SCARY Leg and core routine: This is exactly what Ill be doing today. This is designed to build muscle as well as build your muscular and cardiovascular endurance! Warm up: 5 min jog, 2 sets of 12 body weight squats 1.) Set up a timer for repeated 1:15 intervals. EVERY time the alarm goes off you will Barbell squat. Set up a weight you can easily manage 10 reps. As soon as your done your reps increase your weight 20-50 lbs. In every 1:15 interval you will accomplish 10 reps and your weight change. Keep going until you cannot perform 10 solid reps with good form. Barbell squats can be replaced with Goblet squats for beginners. 2. Superset 10-15 hanging leg raises with 20-50 body weight lunges (20 for novice, 50 for advanced) 30 second break. You can do stationary or walking lunges. 3 sets total. 3. Superset 10-12 (barley doable)reps of leg extension with 1-2 min plank. Your plank is your active recovery. Get back to leg extensions ASAP 4 sets total. 4.Superset 10-12 (barely doable) reps of leg curls with 15 weighted sit-ups (again find a weight that is barely doable). 30 sec break. 4 sets total. 5. Superset 15-30 rep (15 for beginner, 30 advanced) kettlebell squat and swing (moderate heavy weight) with 10-15 Calf raises (machine, weight on stairs, whatever you have access to....) 30 sec break. 3 sets total. You can replace kettlebells with dumbbells if you dont have access to kettlebells. 6. Cool down and stretch Work hard,work fast and work safe!
Posted on: Thu, 31 Oct 2013 14:34:18 +0000
Trending Topics
Recently Viewed Topics
© 2015