Hey guys and gals. It’s Anthony. Lauren tells me she gets a lot of requests for men’s workout, so I created this leg one. I also created it because Lauren would love it too! It’s definitely a workout we could complete side by side/together. Also, the last jumping exercise sounds easy but when you finish it, your ass is spent. Am I allowed to swear on here? Does Lauren do that?
LEG WORKOUT:
WARM UP:
5 minute walk or 5 minutes of moderate cardio
LEG WORKOUT:
3 sets, 15-20 reps: dumbbell front squats
Anthony’s Tip: I like to but the dumbbells on my shoulders or hold them in front of my body
2 sets, 15-20 reps: stiff legged, wide stance deadlifts
2 sets, 15-20 reps: stiff legged, shoulder-width stance deadlifts
Anthony’s Tip: keep the reps speedy with these stiff legged deadlifts. I tend to feel it better that way.
3 sets, 30 reps (15 each side): walking lunges
Anthony’s Tip: its fun to vary the pace of your walking lunges. For example, you can step, bring your feet together, step with the other foot. Or you can go from one step to the other step to another step.
3 sets, 15 reps: chair/box jumps
Anthony’s Tip: keep your legs shoulder-width apart, sit down on the box/bench/chair, take the weight off your feet (some people prefer to lift their feet off the ground) and with a slight rock forward, press off your feet (especially your heels and then onto your toes) to jump high into the air. Repeat. Do these in succession and try not to stop. To increase the challenge, hold a 10lb plate/weight. This is great for explosive strength and overall physical fitness.
COOL DOWN:
5 minute walk or 5 minutes of moderate cardio
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