February 24, 2016

WOD: Leg Day

Leg day! Always my favorite day. These workouts will tone your butt and legs.

Most of these exercises you will need weights for. I have a barbell and weight set in my basement, but this can obviously be performed at a gym. To get lean, you MUST lift heavy. I hear all the time that girls shouldn’t lift heavy, but this is not true! If you want to get lean, you need to lift heavy. You should be able to barely finish your set. If after your 2nd and 3rd set, you can’t do as many reps as you did in the first set because your form is sacrificing, then you are lifting the correct amount of weight! With that being said, if you are new to weightlifting, I recommend doing the exercises without weights, to get proper form and avoid injury. You can slowly build up your weight by increasing weight with dumbbells.

Warm up, then do all of the following exercises

3 sets of 12 reps, resting between each set:

Barbell front squat

Dumbbell Bulgarian split squat

Barbell or dumbbell deadlift

Barbell back squat

Dumbbell bench (or chair) step-ups

Barbell hip thrust

Dumbbell single leg deadlift

Dumbbell or barbell calf raise

25 jump squats

Single leg glute bridge

Cool down

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