Yesterday my friend Ramin and I were short on time, but we wanted to get in a good leg workout. This is what we did in just a little over an hour, and trust me, this morning I am feeling it!
Our 1 Hour Leg Workout:
1. During our Warmup sets, we would do a light weight (about 50% of our max) and do about 15 reps. During a Working set, we would do a much heavier weight (75-90% of our max) and do anywhere from 6-10 reps or until failure.
2. The important part of this workout is to not take very long breaks. In between each set, maybe take a minute to rest and then get back into it. You really want your muscles to be working hard the entire time.
3. We ended up doing a Superset of the Seated Leg Curls and the Glute Master Machine. During a Superset, you do one exercise and immediately go to the other exercise, then rest after you finish doing both. This will keep you heart rate up and keep those leg muscles activated.
4. For the Pistol Squat variations you can do whatever makes you comfortable. I was practicing my Pistol Squats on a Bosu Ball and I was doing walking Pistol Squats; however if you are not comfortable doing them, you can try doing Pistol Squats holding a TRX or even a chair or rail. Do something that makes you comfortable, but also challenges you.
5. Do not forget to stretch, especially on leg day. You need to lengthen the muscles fibers and release some of the tension and lactic acid, otherwise you will not be able to walk tomorrow.
Hope you liked this quick, but intense leg workout. Let me know if you end up trying it! Are there any other workouts you would like for me to post? Do you have any other ideas for topics? Let me know by contacting me at firstname.lastname@example.org