October 07, 2014

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The Best Leg Workout!

Since the last workout we gave you was a total body superset we figured this time we would break it up and give you the Best Leg Workout and give the upper body a rest for today.

 

To start out warm up on the treadmill with just steady cardio for about 30 minutes at a brisk walk. (This is partially to warm your legs up and partially to get your mind focused on the workout and not distracted on anything else in your day). You can use the treadmill, bike, elliptical, stair master…whatever floats your boat to warm up!

Once you feel nice and warm then simply follow Day 1 of Bikini Body Fat Burn below and burn some serious calories, lots of fat, lots of stress and feel like a rock star when you finish this workout!

Day 1

LEG SUPERSETS

 

EXERCISE  

 Set   #1 

 Set   #2 

 Set   #3 

 Superset: 

XX

XX

XX

 Barbell Front Squats: 3 sets   of 15 
 Step-ups: 3 sets of 15   reps 
 Superset: 

XX

XX

XX

 Barbell Walking Lunges: 3   sets of 20 (10 on each side) 
 Jumping Jacks: 3 sets of 1   minute 
 Superset: 

XX

XX

XX

 Leg Press: 3 sets of 15 
 Air Squats: 3 sets of 15 
 Superset: 

XX

XX

XX

 Sumo Squat: 3 sets of 15   reps 
 Leg Extension: 3 sets of 12   reps 
 Superset: 

XX

XX

XX

 Sissy Squats: 3 sets of 15   reps 
 Squat Jumps: 3 sets of 10 
 Superset: 

XX

XX

XX

 Kettle Bell Swings: 3 sets   of 20 reps 
Burpees: 3 sets of 10

 

As with every time that you are lifting or working out, your post workout meal is incredibly crucial as this is the time your muscle fibers are fully open and starving for nutrition! Make sure that after each workout you are recovering your body with 25-30g of a lean protein source to help not only recover, but also to build lean muscle tissue. A great option is to simply use 1 Scoop of Lean/Natural Protein Powder or if you get tired of drinking shakes all day long any flavor of the ABS Protein Pancake mix makes for a perfect post workout recovery meal!

 


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