LEGS LEGS LEGS

Want a good way to build and tone your legs without having to lift heavy weights? Yesterday I put together and tried a workout for the first time, and although it was hard, it worked great. The important part of this workout is to really monitor your rest time. If you go light, but take small rests between each set, you will be working your muscles in an effective way. Try this workout and let me know what you think!

LEGS LEGS LEGS

  1. Cardio:
    1. 10 Sets of 10 weighted Box Jumps (1 minute rest between each set)
  2. Strength:
    1. Superset of Squats and Deadlifts.
      1. 10 Sets: 10 Back Squats, 45 Minute Rest, 10 Deadlifts, 1 Minute Rest, Repeat
  3. Tone:
    1. 5 sets of Leg Extensions (10 reps)
    2. 5 Sets on the Thigh Abductor Machine (15 reps)
    3. 3 sets of 20 Jumping Lunges
  4. Stretch

This was the entire workout that I did and now my legs are SORE! It was a great way to change up my normal workout. Below are some tips on how to perform these exercises correctly and find weights that would work well for you.

TIPS:

  1. For the Weighted Box Jumps, I used a 24″ box and held a 16kg Kettle Bell. When doing this exercise, I really made sure to get my squat down as low as possible before jumping to the box. If you are not comfortable with weighted box jumps, start with no weight at all, or if you are just learning box jumps, start with a smaller height.
  2. The insane Squat and Deadlift Superset is the big strength portion of this workout. I used 135lbs for both exercise and I was exhausted. My max weights for both my squat and deadlift are over 300lbs, so DON’T go heavy with this superset. Choose a weight that you feel comfortable doing 20-25 reps with in a normal set (usually 50% of your max weight or less). Start with 10 squats, wait 45 seconds, do 10 deadlifts, wait 1 minute, and then repeat this cycle starting with the 10 squats again for 9 more sets. 10 full sets will take about 30 minutes. Make sure to get low with your squats and also really keep the tension out of your back for both exercises.
  3. For the toning exercises, I really just wanted to exhaust some of my leg muscles. Trying to only keep about a 60 second rest in between each set,  I did leg extensions, abductors, and jumping lunges. By the end of this workout I was drenched in sweat and my legs were numb.

Let me know what you think of this workout. Were you able to do the whole thing? Did you make any changes that worked well for you? Contact me at corestrengthalec@gmail.com with any questions, comments, or ideas or new topics.

Sumo Deadlift

Similar to a standard deadlift, the Sumo Deadlift helps build and strengthen your legs and back muscles. Most of the strength should come from your hamstrings, glutes, and adductors, but muscles in your core, back, and forearms are also needed for stabilization and grip strength.
Sumo Deadlift
To perform the Sumo Deadlift:
1. Place a bar on the ground and load it with the appropriate amount of weight.
2. With the bar below you, set your feet in a wide stance. The bar should be touching your shins.
3. Bend at the hips and grab the bar. Your hands should not be wider than shoulder width apart. Contrary to a standard deadlift, your hands should be between your feet, not on the outside of your feet.
4. Lower your hips slightly and keep you chest up. Have a tight grip on the bar and activate your lats. You are now in the correct position for the sumo deadlift.
5. By pushing through your heels and activating your hamstrings and glutes, pull the bar up off of the floor. The motion should be coming mostly from your hips.
6. Once the bar is past your knees, drive you hips forward and lean slightly back. At the peak of the lift, you should be squeezing your glutes with your legs straight, and your lats should be activated with shoulder blades together.
7. To lower the bar back to the ground, hinge at the hips. Keep your back activated and control the motion down as much as you can.
8. Repeat steps 5-7 for the allotted amount of the reps.

Sumo Deadlift 2
TIPS:
1. The amount of weight all depends on your progress with weighlifting. For beginners, start off with just the bar to work on your form, and then add weights slowly.
2. Lower your hips slightly and keep you chest up. You do not want to be hunched over.
3. Any variation of a deadlift can be dangerous is not done correctly which is why form is so important. Really push through your heels and keep as much strain out of your lower back as possible.
4. At the peak of the lift, hold the position for a second and really feel the nice squeeze in your glutes and hamstrings.

Have you ever tried Sumo Deadlifts? Let me know what you think! Contact me at corestrengthalec@gmail.com with questions, comments, or ideas for other topics.