Tuesday 14 March 2023

Workout Plan: Leg Power Up

Purpose: To build and strengthen leg muscles, improve cardiovascular endurance and increase overall strength.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 10 leg overs
  • 10 scorpion tails
  • 10 alternating lunges
  • 10 calf raises
  • 5 back squats building

Part A: Leg Power Up

Measure: Weight

3RM Back Squats

Aim to achieve the 3RM (3 rep max) back squat for the day. Use proper form and technique and build up the weight to your maximum capacity.

Part B: Legs AMRAP

Measure: Rounds

Complete as many rounds as possible in 15 minutes:

  • 6 back squats (50% of 3RM)
  • 12 kettlebell swings (build to moderate weight)
  • 12 alternating weighted lunges (build to moderate weight)
  • 200m run
  • 6 jumping squats
  • 12 alternating dumbbell snatches (build to moderate weight)
  • 12 alternating step-ups (build to moderate height)

Muscle Groups:

  • Legs: Back squats, kettlebell swings, weighted lunges, jumping squats, and step-ups target major muscles in the legs, such as the quadriceps, hamstrings, and glutes.
  • Cardiovascular system: 200m runs increase cardiovascular endurance.

This workout plan targets leg muscles, improves cardiovascular endurance, and increases overall strength. The combination of compound exercises and cardio ensures a well-rounded workout that targets major muscle groups in the legs and improves overall fitness. It is an ideal workout plan for individuals who are looking to build strength in their leg muscles and improve their cardiovascular endurance.

Additional information:

  • Build to moderate weight or height based on your individual capacity.
  • Measure: Weight

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