Warm-up is essential, it prepares your mind for what you are getting your body into. It prepares your body for the work it is about to perform. Don’t skip out on this part, spend 5-15 minutes getting in the zone prior to the workout.
I always foam roll whatever area I’m about to work with a baseball it’s intense and it gets right into the muscle. Foam rollers are good as well but they don’t get as deep. In order to keep from getting bulky foam rolling is a MUST. After you roll out, grab a big stability ball and lay back over it to open your chest. Next perform a mixture of dynamic stretching rolling up and down, alternating lunges with twisting, deep 2nd position squat (move side to side to open up the groan and the inner thighs.
1. Barbell Squat, superset with Barbell lunge 6 sets each total
1st set: 15-20 reps to warm up with a light-weight
Sets 2-5: perform 10-12 reps each, then slightly increase the weight as you progress through the sets
In between sets throw in plyo squat jumps & lunges for 3, and then burpies for the next 3 sets, keep your heart rate up!
2. Leg Extension, superset with standing calf raises 6 sets each total
For both exercises perform 3 sets straight legged, then 3 sets turned out
For calf raises perform with heel hanging off the edge of a step, make sure it goes below parallel and pops at the top (no weight)
1st set warm up: 20 reps
Sets 2-6: perform12-15 reps each
3. Lying hamstring curls superset with Lying bridge 6 sets each total
Perform on a medium to small stability ball (dig heels dig into the ball)
Perform 10-12 reps of each. For bridge, for a 5 second count at the top
4. Optional: finish with donkey kicks I did 60 each side, and static stretching.
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Filed under Lower Body Workout …
HIGH rep with LOW weight equals long SEXY LEGS
Leg workout – high repetitions, low weight workout!
Each circuit has 6 sets, perform each exercise in the circuit take a mini 30 second to 1 minute rest then repeat until all your sets are done in that circuit, then move on to the next circuit.
1) Walking lunges, then jump/plyometric alternating lunges
- Walking lunges 40(20 each side) reps x 6 sets
- Jump alternating lunges 20 reps x 6 sets
2) Wide legged barbell squats, wide legged pliés pumps, get low (pop up a heel so that you are on your toes on one side (barely any weight in that foot) and pressing into the opposite heel (you are working into the leg of where the heel is pressing) and then jump squats
- Squats 20 reps x 6 sets
- Wide legged pliés 40 (20 each leg) x 6 sets
- Jump squats 20 reps x 6 sets
3) Leg extension machine, then stand on the flat side of the bosu ball, hands on hips or straight up, leg extensions in the air.
- Leg extension machine 20 reps x 6 sets
- Leg extension 20 (10 each leg) x 6 sets
Tagged cardio, cuts, definition, strength, weightloss, weights 
