Beating for the legs

This workout will target both the quads and hamstring. This is both mentally and physically tiring. Get your mind right and dominate!


A)Split squat with barbell ( you can use Smith Machine as well)-3 sets of 5 reps......use heavy weight
Take 90 seconds between sets

B) Leg Press-3 sets of 20 reps ( the last set is a drop set in which you complete 20 reps then drop a plate off both sides of the press and do another 20 reps )
Take 90 seconds between sets

C) Walking dumbbell lunges ( focus on long strides and getting deep )-10 each leg, then turnaround and do another 10 each leg on the way back. Drop the weights and rest for 15 seconds, then repeat this sequence of 10 each leg and then coming back for 10.

D) Body weight speed squats ( get deep and move fast )-2 sets of 25 reps
rest 60 seconds between sets

Done!

Drop body fat with this

Timed workouts are something that most people don't do so give this a try. Use a stopwatch or cell phone as a timer. These types of workouts are high in volume and force you to maintain a high level of work throughout the entire routine.

Your goal is to get as many rounds as possible with good, proper and consistent form in 5 minutes without resting. Don't get sloppy just to get the reps in. Move quick. After 5 minutes is up rest for 1 minute and ONLY 1 minute. Repeat for 5 more minutes and make sure you get as many rounds as you did in the first set. Rest 1 minute and then do a final set of 5 minutes once again trying to equal the amount of rounds you did in set 1 and 2.

A1) Cable rows-10 reps
A2) Goblet squat ( look at picture above )-10 reps
A3) Ball slams-10 reps


Here is another trio to do with this same 5 minutes of work to 1 minute rest ratio repeated 3 total times.

B1) Push press with dumbbells-10 reps
B2) Lunges with dumbbells-6 each leg
B3 ) dumbbell curls-8 reps