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Get Great Gains

Posted on March 13th, 2016 @ 6:30 pm in Health by Jen Risser
Get Great Gains

Feel the burn with these hardcore leg exercises. If you’re willing to work hard, then the results will follow. When applicable, use heavy weights to challenge the large muscle groups of the legs and get the most out of your workout. If you’ve chosen a heavy enough weight, you should find the last three reps of each set are difficult to complete. Alternating between weighted exercises and quick cardio blasts is the best way to burn fat and calories in a short amount of time, because your heart rate will stay elevated throughout the entire workout. Make sure to warm up and cool down for five minutes before and after the workout, followed by an after workout stretch.

Equipment Needed:

  • dumbbells
  • bench or chair
  • box or step bench
  • barbell (optional)
  • kettlebell (optional)

Goblet Squats

Hold one heavy dumbbell with both hands in front of your body at chest height. Stand with feet hip-width apart. Squat down as if sitting in a chair. Rise back up to standing to complete one rep. Complete ten to twelve reps.

Farmer’s Walk

Bend down and pick up one heavy dumbbell in each hand. Stand up straight, with the dumbbells hanging down at your sides. For thirty seconds, walk across the room and back, as quickly as possible, with small steps.  

Deadlift 21s

Hold a barbell or two dumbbells in an overhand grip. Stand with your feet hip-width apart and knees slightly bent, holding the weight in front of your thighs. Slowly bend with a straight waist into a deadlift, keeping the chest high and the weight hanging in front of you. At the bottom position pause, then rise up halfway. Complete seven of these bottom-half reps. Rise to starting position. Perform another seven reps from the top position to the midpoint. Perform the last seven reps as full reps from top to bottom.

Squat Jump

Stand facing away from a bench. As you sit back into a squat, raise both straight out in front of you so that they are parallel to the floor. Briefly sit down on the bench or chair before quickly jumping up, swinging the hands down by your sides as you come to an upright position. Softly land on both feet before immediately sitting back into a squat. Squat and jump for thirty seconds.

Lateral Lunges

Stand with your feet hip-width apart while holding one dumbbell or kettlebell in front of the body (same as the starting position for goblet squats). Step out laterally to the left, bending the left knee, while keeping the right leg straight. Pause, and then push back to the starting position. Complete ten to twelve reps before repeating on the right side.

Up and Over Shuffles

Stand with the left side of the body next to a box or step bench (use 1-2 risers). Shuffle across the bench and then down off the other side. Go over and back across the bench as many times as possible in thirty seconds.

Now that you’ve run through the entire routine one time, repeat one or two more times.

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