Tuesday 25 January 2022

Workout Plan: Week 1 Legs

Objective: Strengthen lower body muscles and improve overall conditioning

Duration: Approx. 60-75 minutes per session

Equipment needed:

• Squat rack (barbell and weights)
• Bench or box for Bulgarian split squats
• Stationary bike (preferably with adjustable resistance)
• Kettlebell or dumbbell for KB slides
• Weighted implement for Russian twists (e.g., medicine ball, dumbbell, or plate)
• Timer or stopwatch
• Dumbbells for devil press

Week 1 Legs

Warm-up

(Approx. 10 minutes) 3 rounds:

• 3/3 hip openers
• 2 walk-outs
• 10 hip side-to-sides
• 5 back squats (use light weight or just the barbell)

Part A: Legs Week 1

Measure: Weight

A. 4 rounds

• 12 back squats at 60% of your 1RM
• 6/6 Bulgarian split squats (tempo 3-2-1: 3 seconds down, 2 seconds hold, 1 second up)

Rest for 90 seconds between rounds

B.

• 20 Cossack squats
• 10 cals legs-only bike

Rest for 90 seconds between sets

C. 3 rounds

• 20 KB slides
• 30sec side plank / sides
• 30 Russian twists

Rest for 60 seconds between rounds

D. AMRAP 10min (As Many Rounds As Possible in 10 minutes)

In threes: 1 – On bike (cycling for calories) 2 – 10 devil press 3 – Toe taps

Change positions when devil press is completed

Cooldown

(Approx. 5-10 minutes) Spend 5-10 minutes stretching and performing light aerobic activity (e.g., walking) to gradually lower your heart rate and promote recovery. Focus on stretching the major muscle groups worked during the workout, including the quadriceps, hamstrings, glutes, calves, and core muscles.

This workout primarily targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves. The core muscles are also engaged during various exercises, such as side planks and Russian twists. The AMRAP portion of the workout adds an element of conditioning, engaging a broader range of muscle groups and improving cardiovascular endurance.

Muscle Groups

The above workout targets the following muscle groups:

1. Warm-up: The warm-up primarily focuses on warming up the lower body muscles, including the glutes, quadriceps, hamstrings, and hip muscles, while also engaging the core muscles for stability.
2. Part A: Legs Week 1 A.
   • Back squats: Primarily targets the quadriceps, glutes, and hamstrings, with secondary engagement of the calves, lower back, and core muscles.
   • Bulgarian split squats: Targets the quadriceps, glutes, and hamstrings, with additional engagement of the calves and core muscles for stability.
   B.
   • Cossack squats: Targets the glutes, quadriceps, and hamstrings, while also engaging the hip muscles and core muscles for stability.
   • Legs-only bike: Primarily targets the quadriceps and hamstrings, with secondary engagement of the glutes and calves.
   C.
   • KB slides: Targets the hamstrings, glutes, and lower back muscles.
   • Side plank: Targets the core muscles, specifically the obliques.
   • Russian twists: Primarily targets the core muscles, specifically the obliques and the rectus abdominis (abdominal muscles).
3. Part D: AMRAP 10min
   • On bike: Primarily targets the quadriceps, hamstrings, glutes, and calves, while also engaging the cardiovascular system.
   • Devil press: This compound exercise targets a wide range of muscle groups, including the shoulders, chest, triceps, back, glutes, quadriceps, hamstrings, and core muscles.
   • Toe taps: Primarily targets the core muscles and engages the cardiovascular system.

In summary, the Week 1 Legs workout mainly focuses on the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core muscles in various exercises. The AMRAP portion of the workout adds an element of conditioning, engaging a broader range of muscle groups and improving cardiovascular endurance.