Tuesday 17 May 2022

Workout Plan: Leg Day

Purpose: To build and strengthen lower body muscles, focusing on the quadriceps, hamstrings, glutes, and calves, while incorporating cardiovascular exercises for overall fitness and endurance.

Warm Up:

3 rounds:

• Hill run
• 3/3 hip openers
• 2 walk outs
• 10 calf raises
• 10 side to sides
• 5 yes-no squats

Part A: Donkey Kick

Measure: Weight

3 x 4 round pieces:

A.

• 8 front squats
• 10 overhead squats
• 20 KB slides

B.

• 6/6 KB thrusters
• 6/6 KB swings

C.

• 6/6 sprinter squats
• 6/6 one-arm KB deadlifts

Part B: Daily

Measure: Rounds

AMRAP:

7 box jumps
7 burpees
7 calories on any cardio machine (rower, bike, etc.)

Muscle Groups:

• Quadriceps: Front squats, overhead squats, and sprinter squats target the quadriceps muscles for increased strength and stability.
• Hamstrings: KB slides, one-arm KB deadlifts, and hill runs engage the hamstrings for improved balance and power.
• Glutes: Donkey kicks, front squats, overhead squats, and KB thrusters focus on building and strengthening the gluteal muscles.
• Calves: Calf raises and box jumps work the calf muscles, enhancing lower body strength and stability.
• Cardiovascular and full-body: Hill runs, burpees, and calories on any cardio machine provide a combination of cardiovascular and full-body exercises for overall fitness and endurance.

This workout plan targets lower body muscles, focusing on the quadriceps, hamstrings, glutes, and calves, while incorporating cardiovascular exercises for overall fitness and endurance. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the lower body.