Lean, Luscious Legs

Today’s workout was all about getting those lean, luscious legs.  We all know leg day sucks, A LOT! However, friends’ don’t let friends’ skip leg day. EVER.  This workout contains a large amount of squats. It is EXTREMELY important to have correct form when performing squats. If you don’t feel comfortable squatting without a spotter or don’t feel you that have perfected the form, try using the smith machine. It is a little easier to perform the exercise but at the same time you lessen the risk of injury, and that is always a good thing!

When I first started squatting I was worried about dropping the weight.  The idea is to act like you are sitting down in a chair right before you sit back.  I would take a bench and put it underneath me for two reasons. 1) To make sure I was going down far enough 2) If I became unbalanced, the bench was there to catch my fall.

Be sure to keep your back straight, chest up, and drive through your heels. Do not let your knees go over your toes and ensure your legs come to 90 degree angles. If you find that you are struggling to keep proper form, lower the weight. ( It is okay to lessen the weight!!! I did it in this workout with the Clean and Press.) I've provided some videos to demonstrate the correct technique. Also, your legs will be extremely tight tomorrow. Don't forget to stretch. I find that the best place to stretch is in a hot  shower. But that's just me :)

Time to complete: 1 hr 15 minutes

Cardio:

15 minutes on stationary bike: Level  7

Circuit 1:

Leg extensions: 4 sets 12 reps Wt: 50lb, 60lb, 65lb, 70lb

Super set w/ Leg Curl: 4 Sets 12 reps Wt: 50lb, 60lb, 65lb, 70lb

Circuit 2

Squats:  4 sets 8reps Wt: 65lb, 70lb, 85lb,  85lb  Video Demonstration Squats

Sumo Squats: 4 sets 15 reps: Wt: 25lb, 25lb, 30lb, 30lb

Ski Squats: 4 sets 15 reps Wt: 25lb plate on each arm

Circuit 3:

Clean and Press 4 sets 8 reps Wt: 50lb, 50lb, 40lb, 40lb (form got messy, so I  lowered the weight)

Video Demonstration Clean and Press

Good Mornings: 4 sets 12 reps Wt: 30lb, 30lb, 30lb, 30lb
Video Demonstration Good Mornings

Cool Down:

15 minutes walking on treadmill: 9.0 incline 4.0mph


Happy Lifting! Your legs will be tight:  REMEMBER TO STRETCH!!!