Legs, Legs, Legs baby! Biiiiiiiiig legs! Here we go! The lifting SHOULD take you around 45 mins! Followed by some steady-state cardio! Grab a partner or 2 and LET'S DO THIS!!!!!
Perform the following sets in rotation of 3 exercises
Set #1:
- Squats: 3 sets of 12 (feet shoulder width apart)
- Single Leg Lunges: 3 sets of 12 per leg (grab 10lb DBs, put one foot up on bench and switch)
- Plank + Knee Raise: 3 sets of 20 (think at your OBGYN!! Knees OUT!)
Set #2:
- Leg Press: 3 sets of 10
- Body Squats: 3 sets of 30
- Lemon Squeezes: 3 sets of 25
Set #3:
- Leg Extenson: 4 sets of 10
- Leg Curl: 4 sets of 10
- Calf Raises: body weight only, 3 sets of 15 (hold for a 2 sec pause at top)
Set #4:
- Weighted Step Ups: 3 sets of 12 per leg (start step low and increase a knotch by each set!) hehe
- Weighted Walking Lunges: 3 sets of 12 down and 12 back
- Side Bends: 3 sets of 15 per side
Cardio: 30 mins
Treadmill/Incline @ 8
1 min walk @ 3.5
3 min jog @ 6.0
*Adjust to YOUR speed please!!*
ENJOY KRAVERS!!!!!!!!!!!!
~Jessica~
KRAVERS!
Here we go! Grab a buddy and join in on some SUPER SET loving!!!! This leg workout should take you about 45 mins then 30 mins of cardio! What a way to kick your butt!!! Remember, SUPER SETs means you are switching between exercises!
LEGS!
Superset #1
*3 sets of 15 Reverse V-Squat
*20 Ski lunges (remember these are the fast lunges, left ft in front- jump- right ft in front)
Superset #2
*3 sets of 15 Free Squats with a pause (so have a bench to sit down for 1 sec then stand up!!)
*3 sets of 15 per leg Step Ups (use 10lb DBs at your side if you wish!)
Superset #3
*3 sets of 12 weighted single leg lunges (put one foot up on bench, weights at your side, 12 per leg)
*3 sets of 15 Stiff Leg Dead lifts
Superset #4
*4 sets of 10 Leg Extension
*4 sets of 10 Leg Curl
Superset #5
*3 sets of 12 standing calf raises (machine)
*3 sets of 30 body squats
Cardio- 30 mins
Treadmill
Incline @ 4-7
1 min walk (2.5-3.5)
5 min jog (between 5.8-6.5)
**Repeat 5 times!**
~Jessica~
