Sunday, January 19, 2014

Hey happy football Sunday!
This morning was leg day with Alicia! Here is the workout:

Workout: Legs (If your brave attempt to add the 10 burpees between each set)

Superset 1: 4 sets x 8-12 reps for all supersets 
-Squats with bar and added weights (get booty at least equal to parallel a little lower if you can "ass to grass")
-Stiff leg deadlifts 

Superset 2:
-Hack squat
-Bent knee deadlift

Superset 3:
-Leg press
-Sumo squat with bar and weights

Superset 4:
-Single leg hamstring curl
-Narrow leg squats with bar and weights

Superset 5:
-Step up with weights onto box then back into a lunge (8 on each side)
-Cable kickback (straight back)

Superset 6:
-Pistol squats on box
-Cable side kickouts

Cardio:
12 sprints on the bike. Choose whatever resistance and time you would like I suggest 30 seconds on at level 9, 30 seconds recovery at level 5.

Have fun crawling out of the gym! 




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