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High-Intensity Leg Workout
Posted on: October 22, 2016, by AMYLEEACTIVEShare:
My favourite body part to train by far is legs; aside from looking good, stronger legs will help you in just about any physical endeavour since they are an integral source of power. There’s no workout that’s more satisfying to train than legs!
Leg training triggers the greatest response from your body’s anabolic system – due to the massive stimulus that gets sent to the central nervous system during and after a high intensity leg workout. This is what makes a change in the shape of your body (along with the right nutrition, of course). You burn significantly more calories than other body parts due to the size of your legs and the time it takes to recover.
I love mixing up my workouts; and my current training regime for my pins includes a mix of weight training and plyo, comprising three supersets. Each combines a weighted exercise with a plyometric, high rep bodyweight exercise.
This session is less about how much weight I can lift and more about focusing on form and functional, athletic movements.
For the three weighted exercises—each superset begins with one—I do a warm-up set to help determine the weight for the working sets.
REST: 60-90 seconds
Superset 1: Barbell Squat: 4 sets of 15 reps
Tip: I like to go below parallel to feel more of a stretch in my glutes and hamstrings. Box Jump: 4 sets of 25 reps
Tip: Beginners start with a 20 inch box, and progress from there.
Superset 2: Dumbell Lunge: 4 sets of 30 reps (15 each leg) Plyometric Lunge: 4 sets of 40 jumps
Tip: If it’s uncomfortable lunging, try reducing the range of motion by taking smaller steps, you can still develop good strength and alignment.
Superset 3: Dumbbell Step Ups: 4 sets of 30 reps (15 each leg)
Tip: Find a box height that allows you to bend your knees at a 90 degree angle. Jump Squats: 4 sets of 30 jumps
Tip: Ensure you do this on the rubber padded surface of your gym to lessen the stress on your knee joints.
This workout may sound short with only 3 supersets, but guaranteed it’s a challenge that will have your heart racing throughout the workout! Post a comment below for any thoughts or questions.
*Keep in mind that this is what I personally do and what works for me. Plyometric training is not intended for workout newbies or those who have injuries. The moves should focus on good form and all-out effort.