Bikini Body Legs

Here is a great leg workout sure to get your muscles firm and lean.  Make sure to always hit ALL the muscle groups in the legs to ensure muscle balance and prevent injuries.

Please comment with any questions on correct execution or substitute exercises.

Leg Press
1 minute rest in between sets
set     weight       reps     Intensity
1         45            12            5
2         90            10            6
3         115           8             7
4         140           6             8
5          90           15            9*
**no rest, go straight to
Leg Extension or Wall Squat to Exaustion-10!

Seated Hamstring Curl
1 minute rest in between sets
set     weight       reps       Intensity
1          40             12              5
2          50             10              6
3          60              8               7
4          70              6               8
5          50             15              9
**no rest go straight to
Straight-Leg Dead Lift or Prone Hamst. Curl to Exhaustion- 10!

Walking Lunges
1 minute rest in between sets
set    weight        reps       Intensity
1         none           24             5
2         10 DBs      20             6
3         15 DBs      18             7
4         20 DBs      16             8
5         10 DBs      24             9
**no rest, drop DBs and
Jump-Switch Lunges to Exhaustion- 10!

Calf Raises
3 sets of 15
**no rest and
Jump Rope 1 min or 2-Foot Stair Hops (up/down off 1 stair) 1 min

DON’T FORGET TO STRETCH!!

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