Hey everyone so here goes day number one of the Christmas countdown, can't believe December is here all ready , this year has literally flown, i hope you are all on track with your goals and have made the most of the year so far!
As i mentioned in my previous post i will be posting one free workout per day until Christmas, don't forget if today's workout isn't for you come back tomorrow as they will be totally different each day or just give it a go any way ;p
So what better way to start than with a legs workout, legs are my favorite thing to train and they do make up half of ya body after all, so they definitely should not be skipped!!
This workout is a super set leg workout but if you are just starting out and are on full body workouts you could just pick a couple of the exercises to mix in with your own, if you are on an upper lower body split but not ready for all these super sets you can break them apart or maybe keep some as super sets and others break apart you can play with it depending on your fitness and experience levels.
So here goes...
First where going to start off on the spin bike performing some intervals as follows-
Spin Bike-
State Intensity Time
Easy 20% 40s
Hard 90% 20s
(repeat each round 5x making a total of 10 rounds)
Now time to lift some weights-
Exercise 1- (Don't forget each exercise is a super set so perform both exercises shown back to back)
-Walking Lunge with dumbbells
3 sets of 16 reps
-Leg extension
3 sets of 12 reps
Rest for 1 minute after each super set, then repeat.
Just to be clear for any one who is new to super sets you will perform 16 walking lunges then immediately perform 12 reps on the leg extension, this is one set you will now rest for one minute, then repeat another 2 times, thus completing all 3 sets.
Exercise 2-
-Lying hamstring curl
3 sets of 10 reps
-Kettlebell swing
3 sets of 20 reps
Rest for one minute after each set
Exercise 3-
-Front squats
3 sets of 10 reps
-Dumbbell stiff legged deadlifts
3 sets of 10 reps
Rest for one minute after each set
Exercise 4-
-Narrow stance leg press
3 sets of 10 reps
-Barbell hack squat
3 sets of 10 reps
Rest for one minute after each set
Finish off with some foam rolling and stretches.
Be sure to time your rests between sets don't just guess your rest times!
For those of you who tried today's workout i hope you enjoyed it, check back tomorrow to see what i have in store.
For any one who found today's workout too challenging or not challenging enough don't be put off, i will be posting a variety of workouts to suit all levels.
Enjoy the rest of your Saturday!
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