Samara Donald is: The Gym Coach

Make the most of your workout!

Limitless Legs

I’m always looking for a killer leg workout that I’ll actually notice the next day. For me, I have to feel it to know it’s working – and when it comes to my hips, buns and thighs – I want it to WORK! 

Here is a great routine I worked up the other day and let me tell you – 2 days later I am STILL feeling it! By combining a weighted exercise with a plyometric move together in a superset, this technique works to build both strength and power – two ingredients for long, lean legs.

Try this the next time you want to give your legs a little something extra:

Muscles Worked: Legs (Quads, Hamstrings, Glutes, Adductors)

Time to Complete: 40-45 minutes

You will need: One fairly heavy barbell or two dumbbells (use the same weight for all weighted exercises). For example, I used a 50 lb bar.

The low down: The routine is broken up in 5 super sets – mostly combining one weighted exercise with one plyometric (no weights, quick cardio bursts). For each set, do the first move for the number of reps noted, then the second – repeat for the number of sets noted.

(links go to external site with images of the exercise in case you are not familiar with it)

Super Set #

Type

Exercise

Reps

Sets

1

Weighted

Bulgarian Split Squat

10 each leg

2

Plyometric

Jumping Jacks

30

2

Weighted

Straight Leg Dead Lift

12

3

Plyometric

High Kicks (straight leg)

30 total

3

Weighted

Wide Stance Squat

12

3

Plyometric

Jump Squat

10

4

Weighted

Lateral Step Ups

10 each leg

2

Plyometric

High Knees

30 total

5

Weighted

Sumo Squat

15

2

Weighted

Calve Raises – multi angle

(toes forward, in, out)

15, 15, 15

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This entry was posted on November 22, 2011 by in fitness.
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