Challenge Yourself

Fortune Favors the Bold

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I’m not going to lie. This workout is brutal. But, I promise you have what it takes to finish it and you are going to be proud once it’s over! Take your time and remember to breath during the exercise. Have plenty of water on hand. Be confident you got this!

SUPERSET

1.) BODYWEIGHT WALKING LUNGES (holding dumbbells optional) http://bbcom.me/2f0Muuo

  • Set 1: 10 steps each leg (20 steps total)
  • Set 2: 10 steps each leg (20 steps total)
  • Set 3: 10 steps each leg (20 steps total)

2.) SINGLE LEG STEP UPS (holding weight optional) http://bbcom.me/2lF9xx3

  • Set 1: 10 right leg then 10 left leg
  • Set 2: 10 right leg then 10 left leg
  • Set 3: 10 right leg then 10 left leg

SINGLE LEG PRESS (any machine, one leg at a time) http://bbcom.me/2tQ4CMq

  • Set 1: 15 right leg then 15 left leg
  • Set 2: 12 right leg then 12 left leg
  • Set 3: 10 right leg then 10 left leg

DUMBBELL SUMO SQUAT http://bbcom.me/2eWwgFA

  • Set 1: 12-15 reps
  • Set 2: 10-12 reps
  • Set 3: 6-8 reps followed by a single drop set

LEG EXTENSIONS http://bbcom.me/2pnfsaG

  • Set 1: 12-15 reps
  • Set 2: 10-12 reps
  • Set 3: 6-8 reps followed by a single drop set

LEG CURLS (lying or seated) http://bbcom.me/2nWPkCq

  • Set 1: 10-12 reps
  • Set 2: 6-8 reps
  • Set 3: 4-6 reps followed by a single drop set

SEATED DUMBBELL CALF RAISE (one leg at a time) http://bbcom.me/2nfHggd

  • Set 1: 25 reps right leg then 25 left leg
  • Set 2: 25 reps right leg then 25 left leg

LISS CARDIO

  • 10-15 minutes – choose between incline walk on treadmill, stationary bike, spin bike, elliptical, stair stepper, or rowing machine
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