It’s leg day and we are focusing on the quads and calves! Oh yessss!!!
The timer will be on for 50 seconds of work, straight into another 50 seconds of work before we have 20 seconds rest!
If a superset begins on one side such as a singe leg exercise, the next exercise within that same superset will still be on same side! It will be a variation to the first exercise such as dropping to one dumbbell or pulses etc!
For this shaking leg session, you will need a pair of dumbbells, your mat, a chair for Bulgarian lunges, and a yoga block or thick book for heel elevated squats!
The dumbbells I am using for your reference are 15kg each.
HEEL ELEVATED SQUATS x2 DUMBBELLS
BODYWEIGHT 1 1/2 REPS!
HEEL ELEVATED SQUATS x2 DUMBBELLS
BODYWEIGHT 1 1/2 REPS!
STATIC LUNGE x2 DUMBBELLS
BODYWEIGHT FWD LUNGE (same side)
STATIC LUNGE x2 DUMBBELLS (switch)
BODYWEIGHT FWD LUNGE (same side)
HEEL ELEVATED SQUATS x1 DUMBBELL
BODYWEIGHT 1/2 REPS!
HEEL ELEVATED SQUATS x1 DUMBBELL
BODYWEIGHT 1/2 REPS!
CALVE RAISES
PULSES!
CALVE RAISES
PULSES!
WALL SIT w/ CALVE RAISE
HOLD CALF RAISE!
WALL SIT w/ CALVE RAISE
HOLD CALF RAISE!
STAGGERED SQUAT TO SQUAT
STAGGERED SQUAT (dumbbell same side)
STAGGERED SQUAT TO SQUAT (switch)
STAGGERED SQUAT (dumbbell same side)
PAUSED ELEVATED SQUAT
PAUSED 1/2 REP BODYWEIGHT!
PAUSED ELEVATED SQUAT
PAUSED 1/2 REP BODYWEIGHT!
BULGARIAN LUNGE x1 DUMBBELL
STATIC LUNGE (same leg infront)
BULGARIAN LUNGE x1 DUMBBELL (switch)
STATIC LUNGE (same leg infront)
BODYWEIGHT w/ PAUSE AT BOTTOM
PULSES! (same side)
BODYWEIGHT w/ PAUSE (switch)
PULSES! (same side)
FINISHER:
30/30/30
HEEL ELEVATED SQUATS!
X2 DUMBBELLS
X1 DUMBBELL 1/2 REPS!
BODYWEIGHT ONLY SMALL PULSES!
My favourite quad burnout at the end!!
It is possible to do this workout bodyweight only and feel the intensity! But we will add those dumbbells and work through 40 minutes of fun!
Ready for quivering quads!!? My legs are visibly shaking during parts of this workout… see if you can spot it! 😆
Let’s go!!
Cx
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
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