Quick Killer Leg Workout

Quick Killer Leg Workout February 2015 1

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:

  • 6 sets of Hack squats (2 Warm Up sets, 4 Working sets)
  • 6 sets of Leg Press (2 Warm Up sets, 4 Working sets)
  • 4 Sets of Seated Leg Curls (1 Warm Up set, 3 Working sets)
  • 4 Sets of Glute Master/Butt Blaster Machine (1 Warm Up set, 3 Working sets)
  • 4 Sets of Goblet Squats (15 Reps at a moderate weight)
  • Pistol Squat Variations
  • Stretch


  • Quick Killer Leg Workout February 2015 2 TIPS:
    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 corestrengthalec@gmail.com

    Advertisements

    Rolling Pistol Squats

    Rolling Pistol Squat: Step 1

    Rolling Pistol Squat: Step 2

    Rolling Pistol Squat: Step 3

    Rolling Pistol Squat: Step 4

    Rolling Pistol Squat: Step 5

    One of the benchmark exercises to do in any CrossFit gym is a Pistol Squat. Pistol Squats involve only using one leg to squat down and push back up to the standing position. This exercise is very difficult and requires a lot of practice and strength to complete. Rolling Pistol Squats are an easier variation of the standard Pistol Squat because they allow you to use momentum to your advantage. Rolling Pistol Squats are also a great cardio and full body workout.

    To Perform a Rolling Pistol Squat:
    1. Start in the standing position with both feet on the floor.
    2. Squat down with your glutes as close to the floor as possible and create a comfortable curve in your back to prepare to roll backward.
    3. Roll backward onto your back and raise your legs in the air.
    4. Using the momentum of throwing your legs forward, place one foot on the ground as close to your glutes as possible with the other leg straight out in front of you and stand up.
    5. Once standing, put the leg that is straight out in front of you back down to return to the standing position.
    6. Repeat the exercise from Step 2 and alternate legs with each rep.

    TIPS:
    1. When I roll backward, I like to keep my legs straight and bring my legs as close to my chest as I can. I give them a light pull with my hands and this allows me to give my hamstrings a stretch.
    2. The closer you can place your foot to you glutes when you role forward, the easier it will be to stand up.
    3. Momentum is key! Quickly bring your legs forward to make the push up from the floor easier.
    4. For anyone with a knee or hip injury, any variation of a pistol squat is not recommended. Never do a workout that causes you pain. Listen to your body!
    5. Rolling Pistol Squats are great to help tone your legs, but they also wok your core and provide a good cardio workout as well. I like to use Rolling Pistol Squats in between other exercises to keep my heart rate up. I usually do about 16 reps per set (8 on each leg), and about 3-5 sets during my workout.

    Have you ever tried Rolling Pistol Squats? Do you plan on adding these to your workout routine? I really appreciate any feedback. Contact me at corestrengthalec@gmail.com.