Gym Workout Guidelines:
-8-15 Repetitions Per Set
-Rest 30-90 Seconds Between Sets
-Protein & Simple Carbs Post-Workout!
-Foam Roll before and after workout if you have time
-x = 1 set
Leg & Abs Workout:
2x Leg Extension Machine (35-50 lbs) as long as knees don't bother you, keep this exercise light!
2x Physioball Leg Curls (lying on your back, heels on top of ball, hips up whole time, curl ball in towards you)
2x Dumbbell Wide Squats with 15-20 lb dumbbells (in each hand)
2x Kettlebell Squat Swings with both hands and 12 kg kettlebell
2x Kettlebell Clean + Press with 8-10 kg kettlebell
3x Barbell Squats 95-105-115 lbs (bar weighs 45) Set rack to just below shoulder height for easy liftoff, use safety bars on sides!
2x Plate Loading Leg Press with 45 and 25 on each side, don't lower down past 90 degree knee bend
2x Dumbbell Stiff Legged Deadlifts, 25-35 lb dumbbells depending on energy level and how low back is feeling
2x Alternating dumbbell lunges with 10-15 lb dumbbells in each hand (6-8 reps on each)
2x Seated Calf Raise Machine (light! maybe just a 25 lb plate so you can more easily raise it off the rack)
2x Standing Calf Raises off a step or elevated platform, single legs first, then both feet at the same time until you get a huge burn
2x Russian Twists
2x Alternating Heel Taps
2x Single Leg Hip Bridges 8 on each leg, 1 second holds each rep
2x Crunches on Physioball
2x Planks hold 10-20 seconds
*Stretch* (Quads, Hamstrings, Calves, Lower Back, abs, hip flexors)
Michael J. Schiemer B.S. CSCS CPTNSCA Certified Personal Trainer of RESULTS Private Fitness Boston, MA
Owner of FRUGAL FITNESS Worldwide Wellness
Author of The Frugal Diet and The Frugal Workout Books & E-Books
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