As with every persons body you need to change what you are doing on a regular basis, every 3-6 weeks to keep getting results. Below is an example lower body workout using high repetitions of each exercise. (I do not suggest you use the below program for too long, its very high intensity and so when done for a period of more than 2-3 weeks can have a catabolic effect on the body).
Always remember to never sacrifice form when performing any exercise, especially ones where you are holding yourself up again gravity as your back is at stake. Eg, Squats, Deadlifts, Lunges. So as soon as your form goes (and you know the rules on keeping a neutral spine throughout the movement) then stop the exercise. If you feel pain in any joints (other than fatique in the target muscles) also stop.
Alright enough on safety.. onto stimulating growth hormone and getting you leaner;
Perform 4-6 rounds of the following exercises with minimum break until the full 5 are completed. Choose from 1. Beginner/Intermediate or 2.Advanced circuit.
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Beginner/Intermediate
- 12-15 x Dumbell squats (slow)
- 12-15 x Static lunges each leg (feet do not move at all) (slow)
- 10-12 x Laying leg curl (slow)
- 10-12 x Leg extensions (fast)
- 12-15 Heels elevated feet only hip distance apart, Body weight squats (fast)
Rest 2 minutes. Repeat. Have fun 🙂
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Advanced
- 12-15 x Barbell Back squats (slow)
- 20-24 x Walking Lunges hold Dumbbells (slow)
- 12-15 x Laying leg curls (slow)
- 15-20 x Leg extension (fast)
- 18-20 x Heels elevated feet only hip distance apart, Body weight squats (fast)
Rest 1-2 minutes. Repeat. Have fun 🙂
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How you should feel (temporarily) after this workout…
Let me know how you go in the comments… Have Fun 🙂
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