Tuesday 31 January 2023

Workout Plan: Legs Week 1

Purpose: To build and strengthen leg muscles, increase lower body power and endurance, and improve overall fitness.

Warm Up:

3 rounds:

• 5 calories on any cardio machine (rower, bike, etc.)
• 3/3 hip openers
• 10 seated side to sides
• 10 calf raises
• 10 slow squats
• 10 leg overs

Part A: Legs 1A

Measure: Weight

E2MOM x 8:

• 4 back squats @ 80% of 3RM
• 8/8 Bulgarian split squats
• 10 tuck jumps

Part B: Legs 1B

Measure: Weight

E2MOM x 8:

• 10 KB sumo squats
• 16 alt curtsy lunges
• 12/12 standing side crunches

Part C: AMRAP

Measure: Repetitions

AMRAP 5:

• Devil press

Muscle Groups:

• Legs: Back squats, Bulgarian split squats, KB sumo squats, and curtsy lunges target the major muscles in the legs, such as the quadriceps, hamstrings, glutes, and calves.
• Core muscles: Standing side crunches engage the oblique muscles for stability and core strength.
• Cardio: Tuck jumps and devil press increase lower body power and endurance, and overall fitness.

This workout plan targets leg muscles, increases lower body power and endurance, and improves overall fitness. It is an ideal workout plan for individuals who are looking to build strength in their leg muscles and improve their overall fitness.