The week is almost over which means time to sleep in a bit longer, have an extra glass of wine or dirty martini, and get a cupcake or two… There’s nothing better than a good workout as the week ends. This is a short and sweet but powerful workout with a serious kick that’ll last after its over! This workout like the two before it focuses on a specific body part with others mixed in – today’s focus is muscles of the leg.
**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.
**Speed sets should be done with no rest until all the sets and reps are completed. Non-speed exercises and their sets should have no more than a 60 second rest. When moving from exercise to exercise keep the rest no more than 60 seconds. The supersets can have a 60 second rest before starting up the second or third set in the series.
Tabata Warm-up: Side Skaters (60 seconds on, 30 seconds off for 3 rounds)
Exercise #1: Smith Shoulder Stance Squats – 4 sets (15/12/10/8)
Exercise #2 – Superset: Seated Single Leg Extension with Leg Extension Machine – 4 sets (15/12/10/8) and Seated Leg Curl – 3 sets (15/12/10/8)
Exercise #3: Standing Dumbbell Romanian Deadlifts – 4 sets (15/12/10/8)
(Methodology: Stand slightly less than shoulder width with a bend at the knees and come straight down with the dumbbells until a pull at the hamstrings is felt then come straight back up. Keep the tempo the same as you ascend and descend – 1-2-3 then 1-2-3)
Exercise #4: Concentration Split Lunges with Dumbbells – 4 sets (15/12/10/8)
(Methodology: Lunge straight forward with one leg and complete the recommended lunges then switch legs – this allows for isolation allowing for a greater impact on each leg)
Exercise #5 – Tabata Speed Set: 1) Elevated Straight Arm Plank, 2) Bicycle Crunches, and 3) Weighted Stability Ball Crunches
(Methodology: 60 seconds at each station then rotate until a total of 6 minutes are achieved aka 3 sets at each station.)
(Bonus Lab: Remember to keep your rests between sets and exercises short and sweet.)
xxx – Sarah