Tuesday 15 November 2022

Workout Plan: Leg Pump

Purpose: To build and strengthen leg muscles, focusing on the quads, hamstrings, glutes, and calves, while incorporating core exercises for stability and balance.

Warm Up:

3 rounds:

• 5 calories on any cardio machine (rower, bike, etc.)
• 3/3 hip openers
• 5 yea no squats
• 10 calf raises
• 10 kettlebell swings

Part A: Lower

Measure: Weight

E2MOM x 6

• 2 heavy back squats
• 12 alternating curtsy lunges
• 20 Russian twists

E2MOM x 6

• 12 kettlebell sumo squats
• 12 rower hamstring curls
• 20 toe taps

Part B: AMRAP

Measure: Rounds

AMRAP 13min

• Hill run
• 10 burpee pull-ups

Muscle Groups:

• Quads: Heavy back squats and kettlebell sumo squats target the quadriceps, the large muscle group in the front of the thigh.
• Hamstrings: Rower hamstring curls and alternating curtsy lunges work the hamstrings, the muscles on the back of the thigh.
• Glutes: Kettlebell swings engage the glutes, helping to build and strengthen these important muscles.
• Calves: Calf raises work the calf muscles, helping to improve lower leg strength and stability.
• Core muscles: Russian twists and toe taps engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets leg muscles, focusing on the quads, hamstrings, glutes, and calves, while incorporating core exercises for stability and balance. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the legs and core.