Legs day 2
Golden Rule: if you can still walk properly after a legs day workout, you didn’t work hard enough!!
Here is a workout I found on a fitness blog for beginners:
My opinion:
It looks boring and rather whimsical, we have 25 days left to make our bodies summer in winter time.
Do this once a week and I promise you’ll get amazing results
5 minutes High Intensity Interval training:
- 1 minute jog
- 1 minute 100% sprint
- 1 minute 50% sprint
- 1 minute jog
- 1 minute 100% sprint
10 minutes cross trainer sprint
2 minutes break
1. Squats
10kg squats 10 reps 2 sets
Lunge jump 10
15kg squats 10 reps 2 sets
Lunge jump 10
20kg squats 10 reps 2 sets
Lunge jump 10
15 kg squats 10 reps 2 sets
Lunge jump 10
10 kg squats 10 reps 2 sets
Advanced Alternative:
20kg squats 12reps 4sets
Lunge jump 20
30kg squats 10 reps 3sets
Lunge jump 20
40kg squats 8 reps 2 sets
Lunge jump 20
50kg squats 6 reps 1 set
Lunge jump 20
Rest 3 minutes
2. Dead-lifts
10kg 12 reps
15kg 10 reps
20kg 8 reps
Advanced: additional rep of 30kg 6 reps
3. One Legged Leg press
No weight 20 reps
10kg 20 reps
Again descending with weights
Advanced:
20kg 20 reps
30kg 15 reps
40kg 10 reps
50kg 8 reps
Switch legs
Again descending with weights
Stretch