6/27/12 Workout…Second day of Crazy Legs
Today Tracy and I did the second day of the plyo/weight leg routine that I found on http://blog.shareitfitness.com. It was just as intense as Monday’s workout, if not worse since we are both still a little sore from that one. (To combat soreness, see yesterday’s Training Tuesday blog). I really liked the treadmill work at the beginning just because its different from what we’ve been doing. For the sprints, you’re going to have to put your treadmill on whatever number is a sprint for you (ours was 10) and stand to the side and let it get up to that speed. Hold onto the side as you get on the treadmill at that speed or you’ll hurt yourself. Once the 10 sec is up, step to the sides again. If you bring the speed up and down, you’ll be resting more than 15 sec and working more than 10. With the backwards walking one, you’ll need to start with the speed way down to get the hang of it. We worked at a 3.0 on this one. We still were able to jog backwards at that speed.
- 20 x 10 second all out sprints/rest 15 second between each sprint
- 5 x 2 minutes running in reverse (if using a treadmill start slow and gradually increase your speed)
- 5 x 30 Jumping Lunges
- 5 x 15 Tuck Jumps
- 5 x 15 Plated Box Jumps
- 3 x 10 Quad Extensions
- 3 x 10 Hamstring Curls
- 3 x 10 Leg Press Machine (first set feet wide, second set feet close, third set feet shoulder-width)
- 3 x 40 Calve Raises on Smith Machine
- 3 x 20 Side Barbell Squats (10 per each side)
Friday, we will be doing the third and final workout of this routine. We will keep this our MWF routine for about 4 weeks to see how our legs and butt change. I’ll let you know 🙂 Just FYI, this workout should give you leaner, stronger looking legs, and a rounded booty. If you don’t want the rounded booty, this workout probably isn’t for you…but who doesn’t want a fantastic looking derriere?
Stay sweaty, my friends!