If you are looking to torch those legs, here’s the workout I did today that will really leaving your legs feeling like jelly (I was shaking for an hour after)
–HEAVY back squats (I did these on the Smith Machine)
First set is warm up, so use a light weight (sometimes you can just use the bar to warm up and worry more on form than resistance). 15 Reps.
12/12. Add weights that cause you to struggle starting on 9-10. Add more weight (it can just be a small amount) each set. GO DEEP. Sit back like you are trying to sit down on a chair. If you struggle on activating your hips first before your knees or have a hard time sitting back, do box squats where you literally squat down and back until your booty lightly sits on a bench/chair/box and then immediately come back up. Keep the chest up and head tall. If you are just starting, try to keep your knees behind the toes. Have feet shoulder width apart and toes slightly pointed outwards.
10/10. Use the heaviest weight you can. Make sure you have the form down correctly before going as heavy as you can. Push through your heels, thinking about almost lifting your toes up.
I did another warm up set of 15. Light weight.
12/12. Heavy weight where you start struggling again starting at rep 9-10.
10. Push through your heels. Feet shoulder width apart just like in your squats.
-Leg Extensions (feet together) superset with 10 squat jumps
12. Heavy enough weight it is hard at reps 9-10. FLEX your quads at the top of the motion.
10/10. Heavy weight. Increase weight for each set.
-Leg Extension (each leg separate) superset with 10 jumping lunges (alternating legs)
12. Flex quad at the top of the motion.
10/10. Heavy weight. Keep the rest of your body stable and from moving.
-Walking Plate Lunges
3 sets of 10.
Holding plates in each hand by your side, do walking lunges where you have room. 1 rep=lunge on EACH leg.
-Sumo Goblet Squats (10 pulses on the last rep of each set)
12/12. Holding a dumb bell like a goblet in your hands in front of you, stand in a wide stance (wider than shoulder width apart) and squat low, sitting back. Pulse 10X on last rep, while sitting low and deep.
10/10. Raise your weight. Repeat as before, pulsing 10X on the last rep in your low squat.
-Standing Calf Raises SuperSet with Seated Calf Raises
12/12. For standing, you can start like a squat with a barbell (or Smith Machine) and literally come up on to your toes, flex your calf muscle, and go down. For seated, if your gym has the machine for calf raises, use it, or you can use a dumbbell/barbell resting on your knee(s) and simply lift the heels and point your toe, flexing your calf at the top of the motion, and back down.
Finish with 15 minutes on the Stair Master OR do 20 minutes HIIT on the treadmill alternating every 30 sec from sprinting to walking on an incline.
DON’T FORGET TO STRETCH GUYS!