My Workout 2:2: Legs


Please refer to my first leg workout, 2.

I warmed up with my bikram yoga stretches

Elipticals Interval Setting
30 mins
(1st interval) Level 5 Ramp, Resistance 1
(2nd interval) Level 10 Ramp, Resistance 8

Bicycles Interval Setting
15 mins
(Interval 1) Resistance 8
(Interval 2) Resistance 4

Squats
20 Reps, 10 lbs plate + bar (45 lbs)
12 Reps, 25 lbs
8 Reps, 35 lbs
20 Reps, 10 lbs (burn out, fast pace)

I added Lunges AND Sumo Squats to the routine.

Lunges
20 Reps, 10 lbs plate + bar (45 lbs)
15 Reps, 25 lbs
10 Reps, 35 lbs
20 Reps, 10 lbs burn out (face pace)

Sumo Squats

20 Reps, 15 lbs free weight
15  Reps, 20 lbs
10 Reps, 25 lbs
20 Reps, 15 lbs (burn out, fast paced)

Leg Press Machine

20 Reps, 160 lbs
15 Reps, 180 lbs
10 Reps, 200 lbs
20 Reps, 140 lbs (burn out fast paced)

Leg Curl\Leg E-xtensions
20 Reps, 40 lbs
15  Reps, 50 lbs
10 Reps, 60 lbs
20 Reps, 30 lbs toes forward, inward and outward on hamstring exercise (20 each)

Stretch your hamstrings good because they should be nice and tight now

Good mornings
20 Reps, 30 lbs
15 Reps, 40 lbs
10 Reps, 50 lbs

Seated calf extensions instead of standing.  This focuses more on calves.
80 lbs 20 straight, pointed out, pointed in,
100 lbs 15 ”  ”  ”

Hip adduction  abduction
30 lbs (slow 4 count negatives)
3 sets of 20
Coming back in, my legs are shaky and I get really tired by the second set.  This is a great exercise to improve on.

I added Butt lifts also.
25 lb plate
squeeze knees inwards when lifting
3 sets 20 reps

Tri lift, press, and sweeps
3 sets 20

Glute lifts straight n bent knee
4 sets 20

 

What I want my ass to look like. LOL!

xoxo

Kristie

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