Challenge Yourself

Fortune Favors the Bold

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Ladies and gentlemen, when it comes to leg workouts I promise you this is the king of them all. Make sure you do some light stretching before getting into this workout. Also, remember to breathe and take your time getting through this workout. Remember, it always seem impossible until it’s done!

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)

LEG PRESS (any machine) http://bbcom.me/2tQ4CMq

  • Set 1: 50 reps
  • Set 2: 40 reps
  • Set 3: 30 reps
  • Set 4: 20 reps
  • Set 5: 10 reps

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

  • Set 1: 12-15 reps (3-5 sec negative)
  • Set 2: 10-12 reps (3-5 sec negative)
  • Set 3: 8-10 reps (3-5 sec negative)

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

  • Set 1: 8-10 reps (3-5 sec negative)
  • Set 2: 6-8 reps (3-5 sec negative)
  • 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

ADDUCTOR MACHINE http://bbcom.me/2u70Vll

  • Set 1: 30 reps
  • Set 2: 20 reps
  • Set 3: 10 reps

ABDUCTOR MACHINE http://bbcom.me/2o1Ge8a

  • Set 1: 30 reps
  • Set 2: 20 reps
  • Set 3: 10 reps

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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