This workout destroyed me so naturally I have to share it with you all! My main focus right now is building strength and muscle. Don’t be afraid of muscle building! Many people want to “tone up” and what this actually means is build muscle. Muscle changes body composition.
I will try my best to explain some of these movements that may not sound familiar. I will try and get more videos of me doing these movements so you have a better example. The whole recording myself in the gym thing is a little awkward, but I will try and do better! With each superset move from the first exercise immediately into the second exercise. Your only rest is moving from the first exercise to the second. Rest 90-120 seconds between each set.
Leg Day 4.9.19
Warm-up
– 5 minute brisk walk
– active stretching
– banded glute activation work
Superset
– back squats 4×6-8
– EZ bar walking lunges 4×10-12 each leg
– rest
Superset
– barbell front/back lunges 3×8-10 each leg
Explanation: with a barbell across your traps, lunge forward and then immediately lunge backwards. Perform 8-10 front/back lunges on one leg and then switch.
– leg extension 3×10-12
– rest
Superset
– banded reverse hypers 3×20 – see video
– banded frog levers 3×15 – second exercise in above video
– single leg bench jump overs 3×12 each leg
Explanation: place one foot on a bench and jump towards the ceiling landing with your opposite foot on the bench and the other foot on the ground. Continuing jumping alternating legs each jump for 24 total jumps.
– rest
Finisher – 2-3 rounds
2 mins on: 1 min off
– leg press