day 8 body beast Legs

day 8 body beast Legs

  • Length: about 35 minutes
  • Equipment needed: Bench/stability ball, chair, curl bar with weights (optional), dumbbells
  • Reminder: drink water as needed

WARM UP

  • 10 reps, high knees
  • 10 reps, circle with knees
  • 10 reps, back lunges
  • 10 reps, air sumo squats

SUMO SQUATS – TOES OUT

  • Round 1: 15 reps – easy bar 70 lbs
  • Round 2: increase weight: 12 reps – easy bar 90 lbs
  • Round 3: increase weight: 8 reps – easy bar 100 lbs
  • Drop set (no rest): decrease weight: 8 reps – easy bar 70 lbs

LUNGES/STEP UPS

  • Alternating lunge: 15 reps for each leg – dumbbells 20 lbs
  • Step-up to reverse lunge: 15 reps one side, 15 the other – dumbbells 10 lbs
  • Round 2: alternating lunge: increase weight: 12 reps – dumbbells 25 lbs
  • Round 2: step-up to reverse lunge: increase weight: 12 reps – dumbbells 10 lbs
  • Round 3: alternating lunge: increase weight: 8 reps – dumbbells 30 lbs
  • Round 3: step-up to reverse lunge: 8 reps – dumbbells 10 lbs

lunges

Step-up to reverse lunge

PARALLEL SQUAT/BULGARIAN SQUAT/STRAIGHT LEG DEADLIFT

  • Parallel Squat Toes straight: 15 reps – easy bar 40 lbs
  • Bulgarian Squat: 15 reps each leg (legs up on bench squat)  – no weight
  • Straight leg deadlift: 15 reps each leg (under legs raise) – easy bar 20 lbs
  • Round 2: parallel squat Toes straight: increase weight: 12 reps – easy bar 45 lbs
  • Round 2: Bulgarian squat: increase weight: 12 reps each leg – no weight
  • Round 2: straight leg deadlift: increase weight: 12 reps each leg – easy bar 20 lbs
  • Round 3: parallel squat Toes straight: increase weight: 8 reps – easy bar 50 lbs
  • Round 3: Bulgarian squat: increase weight: 8 reps each leg – no weight
  • Round 3: straight leg deadlift: increase weight: 8 reps each leg – easy bar 20 lbs

   

SINGLE LEG CALF RAISE/SEATED CALF RAISE

  • Calf raises: 30 seconds: maximum reps, switch legs – 15 lbs, 30 reps
  • Seated calf raises: 30 seconds: maximum reps – 35 lbs, 30 reps
  • 2 sets

 

  • In & Outs 30 seconds: maximum reps – 30 reps
  • side sit ups – 20 reps
  • reverse crunch – 20 reps
  • 3 sets

COOL DOWN

  • stretch

took post recovery drink

Week 1 pictures

  

Comments are closed.