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Back to pay those legs another visit today! Do some light stretching beforehand to get the blood flow going and loosen up those muscles. Things are going to get heavy during this workout and we are starting to work in the 4-6 rep range on some exercises. Focus on form at all times. You gotta push yourself hard but always be safe! Good luck!

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: 20-25 reps
  • Set 2: 15-20 reps
  • Set 3: 10-15 reps

HACK SQUAT http://bbcom.me/2wEXeX5 or SQUAT MACHINE (any machine) http://bbcom.me/2eHRpUi

  • Set 1: 12-15 reps
  • Set 2: 10-12 reps
  • Set 3: 8-10 reps

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

  • Set 1: 12-15 reps
  • Set 2: 10-12 reps
  • Set 3: 6-8 reps

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

  • Set 1: 10-12 reps
  • Set 2: 6-8 reps
  • Set 3: 4-6 reps

STANDING CALF RAISE http://bbcom.me/2eIpNhB

  • 50 reps (as many sets as necessary)

AB CRUNCH MACHINE http://bbcom.me/2rPcnUA or AB ROLLER http://bbcom.me/2eN03wX

  • 2 sets: 10-15 reps (or as many as possible)

LISS CARDIO

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