COACHING
Get Massive & Look lean and mean
This is Your Lower Body Workout
Warm Up
2-3 minutes on a bike or rower or anything cardio to warm up your body. Then 1-2 minutes of loosening up stretches, circling arms etc.
Leg Press Machine
4 Sets
Set 1: 12 reps
Medium weight but last 2 reps should be hard
Set 2: 10 reps
Medium to heavy weight and last 2 reps are hard
Set 3: 8 reps
Heaviest yet and use your breath 2 secs up and 2 secs down. Abs tight - this is the set where you get the results.
Set 4: 6 reps
Same weight as set 3, just get it done - work hard
Body Weight Lunges
3 Sets
Set 1: 20 reps total (Left then Right)
No weights required but good form
Set 2: 15 reps
Walking Lunges (find a place and walk lunge one and then two and so on up and down steetch of carpet/matting. If no room same as set 1.
Set 3: 10 reps
Left leg lead first all 10 then right leg lead all 10
2-3 minute water break - REST before next exercise
Hamstring Curl Machine
2 Sets
Set 1: 10 reps
Medium weight but last 2 reps should feel hard
Set 2: 12 reps
Same weight but squeeze out 2 more reps
REST 2-3 MINS
ABS
3 Sets (30 secs between sets)
Set 1: 12 reps
Straight forward crunches
Set 2: 12 reps
Crunches with legs in air, 90 degrees at knees
Set 3: 12 reps
Reverse crunches. Crunch position legs in air but pull knees into tummy instead of head off the floor.
REST FOR 30 SECS
REPEAT ALL 3 SETS AGAIN BUT 10 REPS REST FOR 30 SECS & REPEAT FOR 8 REPS.
To Finish
Plank
30 secs on phone
Rest for 15 secs
45 secs
Rest of 15 secs
1 min hold
DONE!
Cardio of time to finish
20 mins steady state meaning constant good pace any equipment.