Custodian Fitness: Dream Legs

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These workouts will be intense, so  it is important that we take some precautions

  1. Stretch before and after your workout
  2. Do a steady 3 minute warm up and warm down
  3. If you are asthmatic PLEASE remember to take your inhaler with you
  4. Avoid wearing loose jewellery- it may get ruined or worse you may get hurt
  5. Do NOT weigh yourself, get a tape measure and use that weekly to gauge your progress. This is because muscle mass weighs more than fat, which may fool you into thinking nothing is happening.


Golden Rule: if you can still walk properly after a legs day workout, you didn’t work hard enough!!

    • 1 minute jog
    • 1 minute 100% sprint
    • 1 minute 50% sprint
    • 1 minute jog
    • 1 minute 100% sprint
  • 5 minute High Intensity Interval Training [ Burn up to 150 calories in just 5 minutes!
  • 100 leg presses [30kg] in 10 minutes
  • 100 weighted Squats [15kg] in 10 minutes
  • 100 deadlifts [10kg] in 10 minutes
  • 100 Lunges [5 kg in each arm] in 10 minutes
  •  100 step-ups [10kg in each arm] in 10 minutes

For Guidance on how to do the exercises look here

Take as much rest as you need to between the sets but if you want a real challenge limit rest time to a minute.

Do this at least 2 times a week, a maximum of 3. If you find it too easy increase the weight resistance.

Please ensure that you drink lots and lots of water and also remember to eat clean and nutritiously. For those of you just joining us, do read through our nutrition suggestions here

Follow us on Instagram for exercise demo videos: @LulsW 



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