WORKOUT OF THE WEEK: Legs/Core

HERE YOU GO! PLEASE DO THESE WORKOUTS I PUT A LOT OF TIME/ENERGY/THOUGHT AND DO NOT WANT THEM GOING FOR NOTHING!!!!

LEGS Baby!!!
The point here is starting HEAVY and going LIGHT- switching it up on you guys! ONLY drop your weight by about 5-10%! These are ALL supersets MEANING do one set of one lift then the other lift! Also, some are the same weight, constantly changing!!!!

Set #1

• Leg Press: set 1- 10 reps, set 2- 12 reps, set 3- 15 reps, set 4- 18 reps
• Step Ups (body weight only): do a set in between each leg press, so 4 sets of 30 (15 per leg)

Set #2

• Leg Extension: set 1- 10 reps, set 2- 12 reps, set 3- 15 reps, set 4- 18 reps
• Leg Curl: set 1- 10 reps, set 2- 12 reps, set 3- 15 reps, set 4- 18 reps

Set #3

• Bent over Leg Kickbacks (one leg bent on bench, other leg attached with cable kicking straight back for the glutes!): set 1- 20 reps per glute , set 2- 20 reps per glute , set 3- 20 reps per glute , set 4- 20 reps per glute
• Stiff Leg Dead Lifts: set 1- 15 reps, set 2- 15 reps, set 3- 15 reps, set 4- 15 reps

Set #4

• Calf Raises: set 1- 15 reps, set 2- 15 reps, set 3- 15 reps, set 4- 15 reps
• Body Squats: 4 sets of 30

Cardio & Core: 45 mins
Stair Master DO IT!!!! Adjust the levels to YOUR capability! Program: Manual

• 2 mins @ level 6
• 1 min @ level 10
• (get off) 20 Supermans
• 2 mins @ level 6
• 1 min @ level 10
• (get off) 20 side-bends per side
• 2 mins @ level 5
• 1 min @ level 12
• (get off) 20 forearm to standing planks (repeat for 20 times)
• 2 mins @ level 5
• 1 min @ level 12
• (get off) 20 knee raises on roman chair
• 2 mins @ level 6
• 1 min @ level 16
• (get off) 20 leg raises on roman chair

REPEAT 3 times!!!!!

~Jessica~