Workout of the Day: 2 Supersets and Challenge for Powerful Legs

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Progressive exercises suitable for both beginners and advanced athletes.

This workout perfectly pumps the front and back of the thighs, glutes and lower leg muscles. You can use it for home pumping of your lower body and do it every week on leg day.

The complex consists of three parts:

• Pistol squats and pelvic raises - 3 supersets of 6-12 reps per leg, 60 seconds rest.
• Bulgarian Split Squats and One-Legged Toe Raises - 3 supersets of 12-20 reps per leg, rest 30 seconds.
• Jump squats - as many as you can complete in 3 minutes.

In a superset, you perform two movements in a row without rest, then take a breath for 30-60 seconds and repeat the link from the beginning.

In the final challenge, you set a timer for 3 minutes and do jump squats with as little rest as you can. The goal is to do as much as possible.

Pistol squats and one-legged pelvic raises

The first movement perfectly pumps the front of the thigh, trains the sense of balance and mobility of the joints, the second exercise loads the back of the thigh and buttocks.

Beginners can perform "pistols" leaning on a chair or holding on to the jamb of a wall.

To make it easier to lift the pelvis on one leg, do it on the floor. The further from the pelvis the heels are, the more difficult it is to perform.

Bulgarian Single Leg Split Squat and Calf Raises

The first movement pumps the front of the thigh, the second - the calf muscles.

If a split squat with a leg on an elevation is too difficult for you, replace it with lunges on the spot, if it is too easy - take weights. For example, put a backpack on your back and put water bottles in it.

Toe raises can also be made more difficult by adding extra weight. Alternatively, you can increase your range of motion by placing a book under your toes.

Jump squats

If this movement is too difficult for you, do the challenge with regular air squats or jump, but not high. And watch the shape: press your heels to the floor at the bottom of the exercise, keep your back straight and slightly turn your knees to the sides.

Do not go all out from the very beginning, hammering your legs in the first 30 seconds. So you will not be able to work without a break for all 3 minutes, so it is better to leave your strength and practice measuredly and calmly, resting for 15-20 seconds between sets.

Try to add reps every workout. For example, if you did 30 jump squats today, aim for 31 reps next time.