Looking to kill them legs and glutes?!?!! … I’ve got you covered 😉
I’ve been working SUPER hard lately to build my legs and glutes because I feel they need to grow.
With all the extra calories I’ve been eating and carbs, I have had extra energy. AND I’VE BEEN KILLING MY WORKOUTS 🙂 !!
gains, gains, gains! Got to eat to grow.
Here’s the workout: (ATTEMPT AT OWN RISK 😛 )
Warm up: 14 min. HITT treadmill style. 30 seconds walking at 4.0, 30 seconds running at 8.0, 30 seconds sprinting at 10.0. And repeat!
1. Squats: 2 sets of each of the following: Heaviest weight for 6 reps, lighten the weight a little and do 8 reps, lighten the weight a little more and do 10 reps. After second set of 10 reps, drop weight in half and do a drop set of 10 reps.
2. Lunges: (stepping forward and stepping back– stationary not walking.) with 25 pound plates in each hand or dumbbells do 30 reps or 15 for each leg, drop weights and do 10 squat jumps, 12 lunge jumps, and 16 jumping jacks. Repeat circuit 3 times through total.
3. One leg step ups. (Step up onto bench with one leg. I use steppers and put 9 of those things under neath so its 9 thinggggyyys tall) with a 25 pound plate or less do each leg 10 times, each set of 10 for both legs super set with 20 sit ups off the end of the bench. Complete a total of 3 sets.
4. Walking lunges. (With 45 pound benching bar) Do 10-15 walking lunges with bar on back across the room, when you get to end of the room superset with 10 front squats with the bar and repeat for a total of 3 sets.
5. Weighted kick backs. 4 sets of 6, 8, 10, 10 progressively dropping down weight.
6. leg extensions: 4 sets of 6,8,10, 10 progressively dropping down weight.
8. Hack squats: 3 sets of 12
7. Calf raises: 4 sets of 20-30.
8. Seated calf raises: 4 sets of 20-30
Cool down: 15 mins on stairmaster
…. i do this twice a week. My legs and glutes have grown. This is guaranteed to cause growth and results!
Sorry this isn’t edited very well at all, trying to finish before my computer dies!
If you try it let me know if you like it! .. or if you’re alive!
love you all ❤
eat clean, train mean. go get sweatyyyyyy 😉