Hello,all fitness addicts or not!:)If you already train or thinking about starting,here is a complete leg workout for you to try!
This is my first week of training after a 2 week break and even though I never take such long breaks from the gym I have to say that the recovery time was good for my body and now I am excited to start this year fresh and motivated.This is,in fact,my second leg workout this week,the first one was a light leg day just to get my body in training mode again,after the holidays.
THE WORKOUT
Superset I 3 sets\15 reps each
- Barbell Squats
- Jump Squats with band
Tip:Adding a band is a great way to add more resistance to your exercises
Superset II 3 sets\15 reps each
- Leg Extensions
- Cable Standing Lateral Leg Raise
Lying Leg Curls 4 sets\12 reps
Superset III 3 sets \15-12 reps each
- Barbell Glute Bridges
- Deadlifts
Horizontal Leg Press Calves 3 sets\20 reps
I won`t write my weights down for each exercise because you should choose the weights that are challenging for your fitness level,not mine!
Q: What is a superset?
A: A superset is when you do two exercises back to back with little to no rest between them.
THE WORKOUT EXPLAINED
Superset I
Barbell Squats: stand with your feet slightly wider than hip-width apart and squat down until your thighs are at least parallel to the floor
Jump Squats: Lower yourself into the squat and once you`ve gone as low as you can,reverse the motion in a fluid,explosive movement
Superset II
Leg extensions: Extend your legs to the maximum and pause for 2 sec than slowly lower the weight back
Cable Standing Lateral Leg Raise: Move leg to opposite side of low pulley by abduction hip,after you finish one leg switch to the other leg and repeat
Lying Leg Curls: Adjust the machine lever to fit your height,curls your legs up as far as possible,without lifting the upper legs from the pad,hold it for a second
Superset III
Barbell Glute Bridges: Drive through with your heels and extend your hips vertically as far as possible,using a pad on the bar can greatly reduce the discomfort of the bar on your hips
Deadlifts: Your butt goes back as you sit back,then you fire your hips and glutes forward as you stand up,keep a neutral spine
Horizontal Leg Press Calves: Press on the platform by extending your ankles as high as possible and flexing your calves,keep knee stationaty at all times
If you decide to give it a try,please let me know,I would love to hear your thoughts!:)