Lately I have been focusing the majority of my workouts on high intensity, Rest-Based, Metabolic Effect type workouts using slightly lower weights and higher repetitions. I like to mix up my routine every 6 weeks or so to optimize results and beat boredom. However, I consistently stick with my Tuesday morning heavy lower body workout.
Jillian squatting heavy, as taken by our friends at MacFoto
This morning my workout buddy Tre and I completed the following workout and we were both waddling afterward :) Enjoy!!! ox Emily
|
Exercise |
Weight |
Repetitions |
|
Lunge-Squat-Lunge |
65-95 lbs |
14 Squats (7 lunges each leg) |
|
Walking Lunges |
20-40 lb dumbbells |
10 each Leg |
|
Single Leg Press |
80-150 lbs |
12 each Leg |
|
Repeat 4X |
|
Exercise |
Weight | Time |
|
Smith Machine Leg Press* |
100 (2 25 lb plates per side) |
1 minute |
|
Platform Tap Downs+ |
NA |
30 Seconds Each Leg |
|
Wide Stance Pulsing Lunges** |
20 lb dumbbells |
30 Seconds Each Leg |
| Repeat 3X |
*Lie on bench under Smith Machine bar, place feet on bar in a wide stance. Lower knees to chest area and press back up. Have a spotter help you release and re-rack the machine.
+ Stand on a tall platform on right leg, slowly lower left leg toward floor and barely touch left toe to ground then straighten right leg again slowly
** Holding dumbbells, step out with right leg into a super wide lunge stance. Drop left knee to floor and then straighten as many times as you can in 30 seconds. Rest as needed.
Optional:
Following this workout we completed 15 minutes of leg focused plyometrics (squat jumps, bench jumps, switch jumps, burpees and other variations). 30 seconds push and 10 seconds resting. This is great cardio and burnout for a total workout time of 45 minutes :)
Want more booty-shakin’ workouts? The JillFit Lifestyle program provides some of the toughest workouts, both for weight-training and cardio, via downloadable print & go plans OR downloadable videos that go right on your iPod or smart phone so you can train with Jill right in your ear :) More info here!
Related: Interval Insanity Workout for Legs
