Ah, it’s finally more than halfway through the week. This means the weekend is in sight, which means….well I’m probably working. But that’s besides the point.
I thought I’d bring you guys a workout today that is sure to work your lower body until it begs for mercy. It hurts so good, doesn’t it?
I’m a big fan of pairing heavy-ish lifts with plyometrics. My theory is that you have given all you’ve got during the heavy lift…and just when you think you’re spent, you take that weight away and explode through the movement to total exhaustion. It’s effective, brings on the sweat, and makes you a more functional athlete (or mathlete…you have to keep track of your own reps.)
In blue, I denote what weight I used. Obviously, everyone is unique to their own strength. Know your body and your strength. I am not a doctor and you should always check with one before starting a new fitness program.
Burn It Out
Superset #1 – 4 sets:
Barbell Squats (8-10 reps) 75-85lbs
Squat Jumps (12-15 reps) *Advanced: use a 10 lb medicine ball
Superset #2 – 4 sets:
Barbell Walking Lunges (10-12 reps per leg) 30-40 lbs
Jumping Lunges (8-10 reps per leg)
Superset #2 – 3 sets:
Dumbbell Bulgarian Squats or Split Squats (10-12 reps per leg) 15 lb DB’s
Heavy Decline Leg Press (15 explosive reps) 90 lbs
Finish this workout with a 1 mile run as fast as you can or a few sled pushes if you have access.
Oh, and I almost forgot the most important part of this post. God happened to be at my gym today for a photo shoot. Yes, today was a good day…..
(Although it looks like I have a double chin in this photo, I don’t ACTUALLY have a double chin. I think. 😉