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0 Make your legs stronger with out best intense workout of the day!
Today’s…
Cardio Round 1…
Weights Round 1…
Stretch
To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have.
Cardio
– 1 mile run
– first .5 mile normal pace
– next .25 mile increase speed 1 mph
– next .25 mile increase speed 1 mph
Weights
– squat
– 10 reps
– 10 reps
– 10 reps
– 5 reps
– 5 reps
– 5 reps
– 5 reps
dumbbell deadlift
– 25 reps
– 25 reps
– 25 reps
– 30 reps
– cable deadlifts 4×10 (increase weight each set)
– donkey kicks 3×10 (each leg)
– straight back leg raises 3×10 (each leg)
– hip thrusters with weight 3×10
– 1 round of the following:
– 10 reps of air squat with medium resistance band
– 10 reps of air squat with heavy resistance band
– 10 reps of hip thruster with medium resistance band
– 10 reps of hip thruster with heavy resistance band
Less Intense Version:
Cardio
– 1 mile run
Weights
– squat
– 10 reps
– 10 reps
– 5 reps
– 5 reps
dumbbell deadlift
– 25 reps
– 25 reps
– 25 reps
– cable deadlifts 4×10 (increase weight each set)
– donkey kicks 3×10 (each leg)
– straight back leg raises 3×10 (each leg)
– hip thrusters with weight 3×10
2 rounds of the following:
– 10 reps of air squat
– 10 reps of hip thruster
Demo of Exercises:
Takeaways
If you are looking for more workout of the day ideas, be sure to go check out our page here for more.
If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).
