MTRW: Firm and Strong Legs

Hi guys. This workout if for tomorrow, Friday. Hope you enjoyed our arm workout. I was beat. Tomorrow is the emphasis on legs, so we can start getting ready for the summer. I know a bit early but it is never too soon or really too late to get into the spirit of working out. I think our bodies deserve to be taken care of. We do so much for everyone else so why not take care of yourself so you can continue giving. Anyway, here is your firm and strong leg metabolic workout.

Warm up.

Perform each exercise in s superset back-to-back, 4 sets of each superset exercise. And remember, this month we are doing 20-25 for each weighted exercise to build our endurance and 1 min for each strength-cardio plyo move (second exercise in a superset).

Superset 1:

  • Hex bar squat (you can also use barbell or dumbbells)
  • Superstar

Superset 2:

  • Prone leg curl
  • Basketball hoop jumps*

Superset 3:

  • Leg extensions
  • Jumping lunges

Superset 4:

  • Abduction
  • Skater

Superset 5:

  • Adduction
  • Snowboarder*

Superset 6:

  • Seated calf raises
  • Toe jump squats (always on your toes no cheating)

Abs Bonus Round:

  • Hanging V leg raises |5 sets | max effort per set

 

Exercise Breakdown:

Basketball jumps: From a standing position squat down and jump up as if you are shooting a ball into a hoop. Make sure to absorb the impact of the landing into your hips and glutes to take off the pressure from the knees. Repeat.To make it harder you can have a target that you are trying to reach when you jump up. if you do not. You cannot count it as a repetition :).

Snowboarder: If you are starting with your left leg forward, squat down, shift weight to your back leg , thrust/jump up, and switch legs. Now your right leg is in front and the weight is on the left leg. Imagine your are going downhill, fresh powder under your snowboard, and the wind caressing your face. Repeat.

Stretch.

I hope you enjoyed this post. Have a great day.

Svetlana

Esse Libre Fitness – Free To Be Fit