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