Example work out for legs & abs:
5-10 minutes on the treadmill, just to warm your legs up & get your heart pace up, power walk/jog/sprint
Squats (on the squat rack - I'm not aloud to use the assisted racks, so I'm really working on holding my balance with the weight on my shoulders, it's challenging, I hate it, but I do it.
20kg/ 12reps/ 2sets
30kg/ 12reps/ 2 sets
40kg/ 12reps/ 2sets
If you find this easy, try adding in a pulse or up the weight, or both! Rebel!
Walking Lunges;
6kg each arm/ 10reps/ 2sets
Repeat with added pulse
8kg each arm/ 10reps/ 2sets
Repeat with added pulse
12kg each arm/10 reps/2 sets
Repeat with added pulse
45° Leg Press (keep knees separated and bring knees back to chest, do not lock knee's - Now I've been training legs for a little while and it's taken me some time to get to the weight I'm at right now, technique is more important than weight so don't overload the weights if it sacrifices your ability to bring your legs into a 90 degree angle)
70kg/ 12reps/1set
90kg/ 12reps/ 1set
100kg/ 12reps/ 1set
120kg/ 10reps/ 1set
140kg/ 10reps/ 2sets
ABS (Complete this circuit twice) - 30 second drink break between set 1 & 2.
Leg Raise/ 12reps - straight into a Plank/ 30secs
Russian Twist/ 30secs - Plank/ 30secs
Side Bends/ 10kg/ 12reps each side - Plank 30secs
Crunches/ 20reps - plank 30secs
Exercise Ball Knees tuck/ 12reps - Plank 30secs
Finish with:
Twisted Leg and Hip Raise on Decline Bench
8-12reps/ 2sets
Stretch out & cry into your favorite protein shake! (I really like Cherry Bakewell Whey Protein from The Protein Works!)

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