Workout Wednesday: Lower Body Mixed Methods

Size, strength and explosiveness – your training goals may vary, but if you’re after all three and you’ve got a legs day coming up, mix this workout in once a week.

A variance of rep ranges serves to address multiple goals: higher rep strict movements for hypertrophy, some heavier low-rep movements for strength gains and even some dynamic movements to improve your athleticism and explosiveness!

Romanian Deadlifts

4×12. Keep your knees only slightly bent, and keep your lower back flat and feet no further than hip-width apart.

Front Squats

5×5. Maintain a neutral head position, and keep your elbows up – eye-level, if you can – throughout the lift. Take a stance at least as wide as shoulder-width.

DB Reverse Lunges with added ROM

3×6 per leg, doing all reps for a single leg at once before alternating. Use a short platform (6-12 inches) for your front foot, and lunge backward. Let your back knee drop to an inch above the ground without hitting it.

Box Jumps, Broad Jumps or Jump Squats

5×3, max effort. Jump as high or far as you can for three max-effort reps. If you don’t have a box or platform, broad jumps and jump squats are perfectly suitable alternatives requiring no equipment.

Optional: Ab Circuit

Three tri sets – no rest between exercises: Crunches (30, 20, 15), planks (30 seconds), hanging leg raises (10, 8, 6)

Workout of the Week: Mixed-Method Legs

Split-Squat

Never, ever miss a legs day!

In an emergency, you can skip arms day. Or shoulder day. Or forearm curl day. But never — NEVER — skip leg day! The huge muscle groups involved (glutes, hamstrings, quads) make a massive difference in your overall physique and also matter when it comes to body fat — the more muscle you have, the faster your metabolism works. So please, we’re begging: Go do some squats.

Today’s Workout: (Get the .pdf here for easy gym use!)

Squats: 5×5. Head up, chest and butt out, shoulders back. Thighs parallel to the ground, drive from the heels. You know the drill by now. Go heavy, and get rested between sets.

3 Supersets: 5 box jumps, 10 DB Straight-Legged Deadlifts, :30 planks

Dumbbell Split Squat: 4×10 per leg. Use a bench behind you and put your trail foot on it. Keep the same squat principles in mind here — head up, chest out, etc., etc. Hold the dumbbells at your sides, or for a bigger challenge, above your head. Alternately, you can use a kettlebell, holding it elbow-up by your shoulder on the side of your lead leg.

Calf Raises, 4×20

 

Workout of the Week: Fat-Burning Legs Day

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Use this superset-style workout to get a quick but effective legs session in for fat loss and muscle tone.