Custodian Fitness: Pure Madness

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