Prepare for total leg annihilation with complexes all performed at a slow pace to minimise momentum and promote great form and full range relevant to you! The quads, hamstrings, glutes and calves will be involved throughout this session that will leave you finished feeling very accomplished!
Each complex is 3 minutes duration with 30 seconds rest inbetween!
For this intense session, you will need a pair of dumbbells, your mat, a chair for Bulgarian lunges and a yoga block or thick book (however you can absolutely perform this workout without elevating the heels or entire foot)!
The dumbbells I am using for your reference are 12.5kg each!
HEEL ELEVATED SQUATS x10
1 1/2 REP RDL x10
ELEVATED DEADSTOP LUNGE x10
BODYWEIGHT LUNGE x20
ELEVATED DEADSTOP LUNGE x10
BODYWEIGHT LUNGE x20
CALF RAISES x20
SQUAT ON TOES x10
STATIC LUNGE x20
BODYWEIGHT CALF RAISE LUNGE x20
STATIC LUNGE x20
BODYWEIGHT CALF RAISE LUNGE x20
***QUAD FOCUS BULGARIAN LUNGE x10
SAME LEG RDL x 10
QUAD FOCUS BULGARIAN LUNGE x10
SAME LEG RDL x 10
CURTSEY LUNGE TO LUNGE x10
SWITCH SIDE!
1 1/2 REP HEEL ELEVATED SQUATS x10
1/2 REP BODYWEIGHT SQUATS x20
BODYWEIGHT BULGARIAN LUNGE x15
SWITCH SIDE!
FINISHER!
30/30/30
SQUAT ROCKS!CALF RAISE SQUAT HOLD!
SQUAT ROCKS!
*** During this complex, TAKE IT SLOW! It is not important how many sets you get through in the 3 minutes. What is important is that you focus on keeping chest open, hips back and feel that stretch in the hamstrings during the RDLs. During the quad focused Bulgarian lunges, think about extending the front leg so you push foot into floor and lift using the quads.
Complexes as I perform them is not about as many reps as possible. This approach, particularly when lifting weights, has the possibility to have a negative effect on the quality of the reps and also if using heavier weights could lead to increase risk of injury. There are certified movements I know to perform slower and others I am comfortable to perform at a slightly faster pace. This workout is quality reps, performing each exercise to the best of your ability and promoting the mindset to push through!
I was soaked in sweat by the end of this!
And I absolutely loved it all!!
I have no doubt you will too!!!
Cx
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
