Legs! Fast and Furious!


Thought I would share my fast and furious leg workout with you. I promised I would! When I say fast and furious I am not talkin’ about the moves. The moves are done at a moderate speed, maintain good form, and move with intention. The idea for this workout is to move fast enough from one set to the next that you keep your heart rate elevated enough to have you wondering if you are going to be able to finish. No worries, you will! The rule though is only 20 seconds of rest between sets! This workout is not about building muscle, this workout is more geared to a month long cycle of getting long and lean. Its best used after a cycle of lifting heavy. Ready? Get movin!

Kung-Fu-Frog-Batam-Island-IndonesiaDay 1 and 4- Legs/Abs

3 sets of 10 leg extensions, releitively light weight to warm up

SS side to side sway lunges with 25 lb. dumbbell in hand for 15 over and back

3 sets of 20 lying hamstring curls with moderate weight

Backward floor slide with full range sit up 30 yards up and back

SS step ups with 15 lb. dumbbell in each hand, keep foot stationary and stand up and back down R and then L is 1 set

3 sets of 20 goblet squats feet wide with 30 lb. kettle bell

SS leg extensions toe out R leg 15 heavy then left leg heavy

Floor slide with full range sit up 30 yards up and back

3 sets of Smith machine squats light weight for 20

SS stationary Pulse lunges with 20 lb. dumbbell in each hand (R then L)

3 sets of 25 side to side squats with 25 lb. plate at chest

Floor slide with full range sit up 30 yards up and back

Side Planks right then left 1 minute each x 3

Take only a 20 second breaks in between sets

Day 2 and 5- Cardio Only

30 minutes of elliptical work and 30 minutes of treadmill work- flush your legs

Split it into two sessions if you want

Okay, so there you have it. Try it for a month and let me know! A word of warning, plan carefully. It will leave your legs feeling like jello and unable to participate in certain, well you know, other very important activities! Rest assured, after a month your legs and glutes are gonna rock!

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