As promised here is my leg workout from the beginning of the week. This isn’t one for beginners as some of the moves are quite technical and advanced. It can be adapted if necessary, just ask 🙂
Warm up: 5 minute bike ride, 30 squats, 30 lunges, 30 Glute bridges
Main workout:
You will need a heavy Kettlebell (I used 20kg), two steps, a set of medium dumbells (I used 8kg) and a leg press.
For this workout you will do 3 different supersets, each of which will consist of 5 rounds with 10 reps. Essentially, it will be 50 reps of each exercise… You’re welcome! 😉
1. Raised Wide Squat: position yourself with a foot on each step, wide stance, holding the Kettlebell with both hands. Squat, engaging your glutes, quads and core.
2. Burpees: you know the drill 😉
1. Straight Leg Deadlift: I personally do this raised on the steps in order to get more depth, but only do this if you have enough flexibility in your hamstrings. Hold the Kettlebell with both hands and perform the deadlift with straight legs, a slight bend in the knee so you don’t lock them. Make sure your back is straight.
2. Squat Jumps: again, you know the drill 🙂
1. Kettlebell Swing: most important thing, this is not a Squat, it’s a hip hinge and thrust. Take the Kettlebell to shoulder height and keep your core engaged.
2. Weighted Step Ups: hold the dumbells at your side and alternate legs as you step up. If you fancy an extra Glute burn, kick your leg out at the top and engage your Glute muscles.
Finisher: Leg press – as heavy as you can to finish off (I only managed 40kgs!) 50 reps of normal stance leg press and 50 reps of wide stance.
Cool down and stretch.
I can’t stress enough – most of these moves are quite technical and will be very easy to injure yourself with, so please only do this if you’re 100% comfortable with these moves or are being supervised!
Anyway, enjoy and let me know how you get on! 🙂
Strength with Stass 