MTRW: Firm Butt and Lean Legs

Hi guys, here is your leg and but workout for this last week of our strength-cardio cycle. Of course there will be more and I think you are all ready for some change. So be careful what you wish for.

Here is your workout for today.

War up | 5-10 min

Perform 4 sets of each exercise in a superset back-to-back without a break  | 20-25 reps per set with an exercise using a weight – this month is the endurance building cycle | max rep for body weight exercises | 1 min for strength-cardio plyo exercise

Superset 1:

  • Cable Lunge
  • Jumping jacks

Superset 2:

  • Cable squat
  • Tuck jumps

Superset 3:

  • Cable leg extension
  • Jumping lunges

Superset 4:

  • Cable leg curl
  • High knees

Superset 5:

  • Cable unilateral adduction
  • Skaters

Superset 6:

  • Cable unilateral calf raise
  • Ski hops over a box

Abs Bonus Round:

set up your Gymboss timer for4 double rounds of 10 sec rest for first round  and 1 min work for second round | feel the burn | engage your core and legs to help protect your back

  • Frog Leg Crunches

Stretch and enjoy your shake.

Have a great day.


Esse Libere Fitness – Free To Be Fit

Click on the image-link below to get your Gymboss interval timer and take charge of your workouts: