Posts Tagged ‘lower body’

Leg Circuit

Do the follow circuit for 5 rounds: 

Round 1: 50 seconds on, 10 off
Round 2: 45 seconds on, 10 off
Round 3: 40 seconds on, 10 off
Round 4: 35 seconds on, 10 off
Round 5: 30 seconds on, 10 off

Glute Circuit

20 reps each for 3 Rounds

Skaters
Curtsy (Right)
Skaters
Curtsy (Left)

Warm Up

10 Minutes of Elliptical, Treadmill or Stepper

 Leg Workout

Using the Gymboss Interval Timer, set the timer for 40 seconds of work, followed by 20 seconds of rest. Do 3-4 sets each (of both left and right leg) exercise in the following order, with NO rest between sets and exercises. The strength portion of this workout should only take 20 minutes for 4 sets of each.

 • One-Leg Press Leg Press or Single Leg Squat
(Unse a orange, black or red Bodylastics band, anchored high, for assistance)  Max Fitness Members: Use #20 Plate-loaded machine or #23 selectorized machine or bands (in BCx boot camp room)

 • Walking Lunges
Use 10lb-20lbs dumbbells for women and 30-40lbs for men  

 • One-Leg Leg Extension
Max Fitness Members: Use #9 Hammer Strength Leg machine

 • One-Leg Dumbbell Straight Leg Dead Lifts
Max Fitness Members: Use Dumbbells or barbells 

 • Single Leg Curl        
Max Fitness Members: Use #10 or #11 Hammer Strength Machines

Cool Down Cardio

Do 10 minutes for a cool down or do 30-45 minutes cardio for fat burning. Doing cardio after your workout will help you burn primarily body fat.

Try more Max Method Workouts and Gymboss Interval timers are available for free at Max Fitness in Vero Beach. Located behind Outback on US1. CLICK HERE for a free week pass.

Steve Pfiester explains his lower body workout for the 2nd half of the Summer Shape Up Challenge at Designer Whey.

Complete 15 of each exercise:

SEGMENT #1 (right leg first)
Plyo Squats
Stomps
Side Kicks
Quadruped Circles
(repeat on left leg)

SEGMENT #2
1 Leg Roll Ups
Lunge Knees (Step ups)
Squat Abduction

SEGMENT #3
Straight Leg Deadlifts
Squats
Hamstring Curls