Legs & Abs
- Greenaway Fitness
- Sep 15, 2017
- 2 min read
I love doing Legs & Abs.
In this workout you should go fairly heavy - you should be 2 reps away from failure by your last rep on each set.
Because we are going heavy with this one, make sure that you have a solid warm up - especially if you have been at a desk all day.
Warm Up
I like to Cycle for a few minutes - varying the intensity, getting the blood flowing. You should reach 85% of max heart rate during your warm up (Max Heart rate = 220bpm - your age)
Dynamic Stretching
Foam Rolling
How to build up to / choose your working weight:
Starting with the empty bar, start squatting, concentrating on your range of movement, doing 6-12 reps, increasing the weight in sensible increments, up to your working set weight. (this is the weight you will use for the main work out)
Bar Warm Up Example for demonstration purposes only :
20Kg (Olympic Bar) - 12 reps
30Kg - 11 reps
40Kg - 10 reps
50Kg - 9 reps
* Change the weight / increments to suit your own level of strength and conditioning level
Main Legs and Abs Workout
9 Reps / 4 Sets / 30-60s Rest between sets
Barbell Back Squat
Landmine Squat and Press
Single Arm Landmine Press
Captain's Chair Knee Raise
Dumbbell Wood Chop
Plank Walk Outs
Cool Down
Low intensity Bike
Dynamic Stretching
Foam Rolling
+ then walk out of the Gym like you own it
Workout Alternatives:
Landmine Press - looks like a plate on the ground - normally in a corner of a gym with a collar that the shaft of an olympic bar bell slides into.
If your gym doesn't have one of these - you can just put one end of a barbell in the corner of the gym, if it slides out of the corner put a towel around it and it should stay in place.
Alternative to Landmine exercises : barbell / DB / KB Thruster
And Alternative to Landmine single arm press - Single arm DB or KB press.
No Captains Chair? = lying leg raises or hanging knee raises
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