Thursday 4 October 2012

WOD : LEGS WORKOUT



LEGS WORKOUT


WARM-UP

 ~ ELLIPTICAL CROSS TRAINER - 10 MINUTES

MAIN WORKOUT (LEGS)

BEGINNER

~ SQUATS - 3 x 12 reps
~ 45 DEGREE LEG PRESS - 3 x 15 reps
~ LEG EXTENSION - 3 x 10-12 reps
~ LUNGES WITH DUMBBELL - 2 x 6-10 reps
~ CALVES RAISE - 4 x 15-20 reps
~ SPRINT - 2 x 20m


ADVANCED

~ SQUATS WITH BARBELL - 3 x 10-12 reps
~ LEG PRESS - 3 x 12 reps
~ HAMSTRING CURL - 2 x 15 reps
~ JUMPING LUNGES - 3 x 8 reps
~ SPRINT - 4 x 20m
~ CALVES RAISE - 4 x 20 reps

NOTE : For BEGINNER rest interval between sets = 45 - 60 second
                For ADVANCED rest interval between sets = 20 - 40 second


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