Monday, November 02, 2015

Mission: Fit Monday | Quad + Glute Workout

Although I don't plan my workouts in advance for the entire week, I like to have a clear idea of what I'm doing before walking into the gym each day to prevent myself from wandering around aimlessly and wasting time. I find that when I go in with a solid plan, I'm automatically more focused and my workouts are not only more efficient, but more effective as well.

With that said, here's my leg workout for today that I wanted to share. The following exercises target the quadriceps and glute muscles. While these are hypertrophy-specific exercises for muscle growth, I incorporate a metabolic, fat-burning component by supersetting, or performing two exercises in a row with no rest in between. This way, I keep my heart rate elevated, boost my metabolism, and build my endurance, all while working my muscles at the same time. 

These exercises can be done with or without weights, depending on your comfort level. If you're using weights, I suggest choosing a weight that will be challenging, but won't force you to sacrifice form. Keep in mind that supersetting will up the intensity, so any weight you use will feel heavier and heavier as you progress through the workout.

Warm up for 10 minutes on the treadmill or elliptical. 

Superset 1 

3 sets of 12-15 reps per exercise, rest 1 minute between sets

Back Squats (or Bodyweight Squats)
Bulgarian Split Squats (12-15 per leg with rear foot elevated on a bench)

Superset 2 

3 sets of 12-15 reps per exercise, rest 1 minute between sets

Walking Sumo Squats (attach resistance band to ankles for a challenge)
Alternating Walking Lunges (12-15 per leg)

Superset 3

3 sets of 12-15 reps per exercise, rest 1 minute between sets

Leg Press, Narrow Stance
Free Motion Single Leg Extensions (12-15 per leg)

Superset 4

3 sets of 12-15 reps per exercise, rest 1 minute between sets

Glute Kickbacks (12-15 per leg with machine or cable)
Wall Sits (1 min each)

Stretch and foam roll!

xo – Sc

P.S. I'm all about incorporating new exercises into my routine, so feel free to recommend your favorite leg exercises in the comments!
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