Samara Donald is: The Gym Coach

Make the most of your workout!

Muscle build re-boot plan: Day 3: LEGS!

Ah leg day. For some, an evil part of the journey toward a fit physique. But for me? I LOVE LEG DAY! I tend to carry weight in my lower body, so for me leg day is a chance to tone up, and most importantly build fat burning muscle. During this particular workout phase (see original post here), I’m doing 2 leg days per week to really kick it up a notch. Day 3 concentrates on the back of leg muscles: Hamstrings, Glutes, Calves.

My leg days often combine heavy weight training with plyometrics. For me, combining a “slow burn” technique leg weight training with fast, explosive movements of plyometrics is a sure fire way to keep my body guessing and burn mad calories during the workout, and after. So here you go, a 1 hour leg day you’ll be feeling great about – inside and out!!

WARM UP — 5 minutes treadmill brisk walk (on last 3 minutes, increase incline to at least 3.0)

LEG EXERCISES for the BACK of legs:

  1. Barbell back (or rear) lunges: 10 each leg x 3 sets (rest 60 seconds in between)
  2. Lying leg curl – 15 reps x 4 sets [Superset w/ #3]
  3. Jump lunges – 20 total x 4 sets [Superset w/ #2]
  4. Straight leg dea d lift – 8-10 reps x 5 sets
  5. Bridge on a stability ball – 15 reps x 3 sets [Superset w/ #6]
  6. Jump squats – 20 x 3 sets [Superset w/ #5]
  7. Calf raises – toes facing front, 15 reps x 4 sets [Super set w/ #6]
  8. Calf raise with wide squat – 10 reps x 4 sets [Super set w/ #5]


Go to it!


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This entry was posted on February 26, 2012 by in fitness.
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