Description
This workout begins with two exercises that engage all the major muscles in your legs: dumbbell lunges and dumbbell squats. The lunges open your leg workout with the 12-10-8-8 rhythm used during Monday's workout. The next two sets of squats are both 10 reps, and the second is performed as a drop set. The following two exercises, straight-leg deadlifts and sumo squats, follow the exact same pattern as the previous two. To finish up, you perform calf raises. Perform these continuously, with no rest. Since you are alternating legs, one leg is resting while the other is working.
Exercise Routine
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Stand with feet together, toes pointed forward, with a dumbbell in each hand. Keep your back straight, shoulders and hips squared, and chin up. Step forward with the right foot. While inhaling, bend a...Stand with feet together, toes pointed forward, with a dumbbell in each hand. Keep your back straight, shoulders and hips squared, and chin up. Step forward with the right foot. While inhaling, bend at the knees, and lower the hips until the left knee is just a few inches off the floor and your front leg is at a 90-degree angle. Exhaling, push up and back with the right leg and bring your feet together, raising your body to the starting point. Complete all reps with your right leg before continuing to your left leg. (less)
Routine:
Set 1: 12 x 40 lbs
Set 2: 10 x 45 lbs
Set 3: 8 x 50 lbs
Set 4: 8 x 55 lbs
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Stand with your feet shoulder width apart. Hold two dumbbells at your sides with palms facing in. Keep your shoulders back, your back straight, and head upright; bend your legs at the knees and lower ...Stand with your feet shoulder width apart. Hold two dumbbells at your sides with palms facing in. Keep your shoulders back, your back straight, and head upright; bend your legs at the knees and lower your hips until your thighs are parallel with the floor. Then, pushing down into your heels and the balls of your feet, lift yourself back up to the starting position. Breathe into your belly on the way down and forcefully exhale as you stand up. (less)
Routine:
Set 1: 10 x 65 lbs
Set 2: 10 x 45 lbs
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Stand straight with feet shoulder-width apart and a dumbbell in each hand resting in front of your hips/thighs, with your palms facing toward the front of your legs. Bend forward at the hips, and slow...Stand straight with feet shoulder-width apart and a dumbbell in each hand resting in front of your hips/thighs, with your palms facing toward the front of your legs. Bend forward at the hips, and slowly lower the dumbbells in front of you until the weights almost touch the floor (or until your back starts to roll forward). Keep the back straight and legs straight (but not locked at the knees) throughout the exercise. While concentrating on the muscles in the back of your legs, raise your upper body and the weights to the starting position. (less)
Routine:
Set 1: 12 x 30 lbs
Set 2: 10 x 35 lbs
Set 3: 8 x 40 lbs
Set 4: 8 x 45 lbs
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Hold one dumbbell in front of you as illustrated. Stand with your feet shoulder width apart. Next step each foot out to your side approximately 6 to 12 inches. As you place each foot out to your side ...Hold one dumbbell in front of you as illustrated. Stand with your feet shoulder width apart. Next step each foot out to your side approximately 6 to 12 inches. As you place each foot out to your side angle your foot out at a 45-degree angle. Keep your shoulders back, your back straight, and head upright; bend your legs at the knees and lower your hips until your thighs are parallel with the floor as you allow your knees to stay in line with your feet. Then, pushing down into your heels and the balls of your feet, lift yourself back up to the starting position. Breathe into your belly on the way down and forcefully exhale as you stand up. (less)
Routine:
Set 1: 12 x 85 lbs
Set 2: 12 x 55 lbs
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Stand with the ball of your right foot resting on a step and hold a dumbbell in your right hand, while holding onto something for balance with the left hand. Slightly bend your left leg and allow it t...Stand with the ball of your right foot resting on a step and hold a dumbbell in your right hand, while holding onto something for balance with the left hand. Slightly bend your left leg and allow it to float comfortably next to your right leg without resting it on anything. While inhaling lower your right heel as far as possible, stretching your calf muscles at the bottom of the movement. Exhaling, press up onto your toes as far as possible, contracting the calf muscles. Momentarily pause at the top of this movement before lowering yourself down. After you??ve completed all of the reps for your right leg, switch legs. (less)
Routine:
Set 1: 12 x 65 lbs
Set 2: 12 x 70 lbs
Set 3: 12 x 75 lbs
Set 4: 12 x 75 lbs
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