Go big or go home, right? It’s leg day!
10 reps of Body squats
10 reps of weighted squats with 10 pound plate
20 reps quick leg press with 60 pounds
20 dumbbell lunges with 10 pound weights (10 on each side)
10 reps stiff legged deadlift with 60 pound barbell
20 reps cable leg kick back with 12.5 pounds (10 on each side)
4 minutes of cardio: 30 seconds of jumping jacks alternating with 30 seconds of push ups totaling 4 minutes
Repeat circuit 3 times before moving on to next circuit
10 reps lying leg curls with 12.5 pounds
20 reps cable leg raises (10 on each side)
40 glute pulses (20 on each side)
40 calf raises (20 on each side)
2 minutes of cardio: 30 seconds of jumping jacks alternating with 30 seconds of push ups totaling 2 minutes
Repeat circuit 3 times before moving to next circuit
20 reps box squat with 25 pound barbell
10 reps dumbbell step ups with 10 pound dumbbell
20 reps cable pull through with 17.5 pounds
Repeat circuit 3 times before stretching
I worked out with a friend today who’s brand new to lifting so I was showing her through the circuits I do. We lessened the cardio between sets so she could really become more comfortable with the weights. I’m sure I can push close to 1,000 calories next time.
How did you celebrate hump day?