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Legs on Fire Workout

It’s been a while since I’ve posted a workout, huh? I’ve been meaning to update you on my workouts lately but basically, I’ve been doing a combination of Kayla Itsine’s workouts (at home usually), 21 Day Fix Extreme (a workout DVD), kettlebells (at home), and regular old gym workouts. I swear one of these days I’ll go into more detail on the Kayla workout AND 21 Day Fix Extreme. They’re both awesome.

This workout though is one I made up last week when I had a gym day. I’m telling you, your legs will be crying by the end of it (and later in the day..and the next day when you try to sit on the toilet 🙂 ).

So, here’s the rundown:

This workout is basically comprised of supersets (2 exercises done back to back to keep your heart rate up). So, you will perform the first two for as many reps and sets stated, then move onto the next two.

 

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  • Smith Machine Squat– I used the smith machine and not the squat rack for this one because I feel more comfortable adding heavy weight (since I have no spotter). The smith machine is a great place to start if you’re new to barbell squats in general. So, I performed 4 sets of 10 reps (a couple times less reps which is fine because that meant the weight was heavy!).

SUPER SET with:

  • Squat Jumps- So, after my first round of squats, I immediately performed 10 squat jumps, then back to round two of smith machine squats. 4×10

 

  • Split Squat on Bench– Ugh. I hate these so much. So, yeah, do these :). These are basically lunges with your back foot resting on top of a bench so it really works that front leg, not to mention your balance.  3×8 both legs

SUPER SET with:

  • Lunge Jumps– That’s right folks. Right after split squats…lunge jumps!!! You might fall over so head’s up. 3×8 both legs.

 

  • Lunge Walks– Go for a walk…but lunge the whole time. Using weights, by the way. Because you can. I used 12lb. weights because my legs were jello already. I probably could have pushed myself more and used heavier weights so by all means, grab heavier weights! 3×10 both legs.

SUPER SET with:

  • 1 Minute Sprints- I have a little track at my gym so I’d just run around the track immediately after the lunge walks but if you don’t have that, hop on that treadmill!

 

  • Single Leg Bridge on Bosu– Blue side up. So, lay on your back with your knees bent. Scoot your butt as close to the bosu as possible, then rest your right foot on top of the blue part. Push your foot into the bosu while lifting your hips off the ground and squeezing that nice little tooshy of yours. Perform 3 sets of 10 on both legs. 

SUPER SET with:

  • Bosu Burpees- These are terrible too so get excited. Hold the bosu ball so the black part is facing you. When you perform your burpee, the blue part will land on the ground so you’re basically in a pushup position on the bosu. If you want to, do a pushup! if not, continue your burpee and when you come up, lift the bosu overhead so you get a little shoulder action in there too. 3×10 

 

That’s it!! Sounds like a good time, right? Right. My bum has been sore for 3 days.

 

What’s your favorite muscle group to work out? Mine is by far my arms, but I guess I can’t neglect the legs. Boo.

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