Tuesday 25 October 2022

Workout Plan: Leg Day

Purpose: To build and strengthen leg muscles, focusing on the quadriceps, 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
  • 10 seated side to sides
  • 2 walk outs
  • 5 yes no squats
  • 10 calf raises
  • 5 back squats

Part A: Legs Week 4

Measure: Weight

E5MOM x 6:

  • 2 heavy back squats
  • 12 alternating curtsy lunges
  • 12 alternating plate overhead lunges
  • 10 calorie machine
  • 12 bench glute bridges
  • 12 double box jumps
  • 15 weighted V ups

Part B: Finisher

Measure: Time (Speed)

20 calorie row sprint

Muscle Groups:

  • Quadriceps: Heavy back squats, alternating curtsy lunges, and plate overhead lunges target the quadriceps, which are the muscles located on the front of the thigh.
  • Hamstrings: Bench glute bridges engage the hamstrings, which are the muscles located on the back of the thigh.
  • Glutes: Curtsy lunges, bench glute bridges, and box jumps target the glutes, which are the muscles located in the buttocks.
  • Calves: Calf raises and box jumps engage the calves, which are the muscles located on the back of the lower leg.
  • Core muscles: Weighted V ups engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets leg muscles, focusing on the quadriceps, 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. The finisher is a high-intensity row sprint that challenges cardiovascular endurance and helps to burn additional calories.

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