Tuesday 28 June 2022

Workout Plan: Week 3 Legs

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

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 10 seated side-to-sides
  • 5 Yes-No squats
  • 10 calf raises

Part A: Legs Week 3

Measure: Weight

A. E2MOM x 6 (Every 2 minutes on the minute for 6 sets):

  • 4 front squats – build to heavy
  • 10 weighted jumping squats (DB/KB)
  • 20 skater jumps

B. E2MOM x 6 (Every 2 minutes on the minute for 6 sets):

  • 1 length plate overhead walking lunges
  • 10 overhead squats (PVC/Barbell)
  • Curtsy lunges ROR (rounds on the right)

Part B: Betty Boop

Measure: Repetitions

EMOM 12min (Every minute on the minute for 12 minutes):

  • Bike calories
  • Row calories
  • Kettlebell swings

Muscle Groups:

  • Quadriceps: Front squats, weighted jumping squats, overhead walking lunges, overhead squats, and curtsy lunges target the quadriceps muscles.
  • Hamstrings: Front squats, weighted jumping squats, and kettlebell swings engage the hamstrings for strengthening and toning.
  • Glutes: Front squats, weighted jumping squats, overhead walking lunges, curtsy lunges, and kettlebell swings target the gluteal muscles for strength and definition.
  • Calves: Calf raises and skater jumps focus on strengthening and toning the calf muscles.
  • Cardiovascular: The bike and row calories during the EMOM portion of the workout help improve cardiovascular fitness and endurance.

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

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