Leg Day | 5

POSITION:
MAKE SURE SHOULDERS ARE BACK, CHEST OUT, CHIN UP & ABS TIGHT!
NEVER LET KNEES GO OVER TOES WHEN LUNGING AND SQUATTING...KNEES SHOULD ALWAYS BE @ 90 DEGREES
WEIGHT:
START WITH MODERATE TO HEAVY, END WITH *HEAVY*   |  THE  MORE YOU LIFT, THE LESS REPS YOU WILL BE ABLE TO DO.
 WHEN YOU ADD WEIGHT, YOU BUILD MUSCLE.   |    LIGHT OR NO WEIGHT  BURNS OUT  AND  TONES (LEAN MUSCLE)

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CARDIO
Elliptical w/ higher tension is best
15-minute Warmup

• Tension squats - Use a barbell or a smith machine for these. These are just like normal squats, but you are not locking out at the top. Keep constant tension on your quads. These should absolutely suck! 4 sets of 10, increasing the weight by 5-10 each time.
   
• Leg extensions x Goblet squats - Complete 15 leg extensions immediately followed by 15 goblet squats. You’ll need to bring a kettlebell or dumbbell over to the leg extension machine. 4 sets of 15 each.
   
• Single-leg leg press - Complete 10 reps on your right leg, 10 reps on your left leg, then 10 reps together = 1 set. No break between changing legs, only break after all 30 reps are done. 4 sets.
   
• Sideways leg press x High leg press - Position yourself in the leg press seat so you’re sitting on one hip. Place your top foot on the platform and drive through your heel. Complete 10 reps then repeat on opposite side. After you’re done with those, immediately place both feet high and complete 10 reps. 4 sets of each round.
   
• Adductor x Abductor - Alternating between the seated adductor and abductor machines complete 4 sets of 20 reps on each machine - staying seated the whole time. If someone is one one of the machines and you can’t use both at the same time, complete all on one machine and then move to the next.
   
• Calf raises - Standing/seated, your preference. 4 sets of 15-20 reps.

CORE
Complete as a circuit.
Rest after each completed round, not between exercises! 4 total rounds.

• Feet flat crunches- 10 reps
• Feet at 90° crunches- 10 reps
• Feet straight up crunches - 10 reps
• L Side crunches - 10 reps
• R Side crunches - 10 reps

Leg Day | 2

Position:
Make sure shoulders are back, chest out, chin up & abs tight!
NEVER let knees go over toes when lunging and squatting...knees should always be @ 90 degrees

Weight:
Start with moderate to heavy, end with *HEAVY*   |  The  more you lift, the less reps you will be able to do.
 When you add weight, you build muscle.   |    Light or no weight  burns out  and  tones (Lean muscle)

Cardio

Bike w/ higher tension is best
15-minute Warmup

• Wall Chair Squats - Sit in chair position against the wall with feet shoulder width apart. Legs are positioned at a 90-degree angle with shoulders touching the wall. Chin up & abs tight! For each round, sit with 25 or 45 lbs plate on thighs for 30 seconds to 1 minute. Hold this position. You may need assistance with placing and removing weight - if alone do this exercise near a bench where you can slide the plate during breaks. 4 sets.
   
• Single leg bench squats x Front squats- Holding a straight bar on your shoulders, complete 10 single leg squats onto a bench on each leg. Then hold the bar in front-squat position and complete 12 front squats. 4 sets of each.
   
• Extensions x Goblet squats- Complete 15 leg extensions immediately followed by 15 goblet squats. You’ll need to bring a kettlebell or dumbbell over to the leg extension machine. 4 sets of each.
   
• Smith lunge pulse x Smith front squat - Complete 12 pulses on each leg immediately followed by 10 front squats. 4 sets of each.
   
• Adductor x Abductor - Alternating between the seated adductor and abductor machines complete 4 sets of 20 reps on each machine - staying seated the whole time. If someone is one one of the machines and you can’t use both at the same time, complete all on one machine and then move to the next.

CORE:

Complete as a circuit - 4 rounds
You’ll need to bring a mat to the decline bench.

• 25 feet flat crunches
• Decline bench weighted Russian twists- 12 reps double count
• Decline bench sit-ups - 12 reps

Leg Day | 1

 

Mini-Cardio
Bike w/ higher tension is best
15-minute Warmup

• Tension squats- Use a barbell or a smith machine for these. These are just like normal squats, but you are not locking out at the top. Keep constant tension on your quads. These should absolutely suck!
   
• 112 Leg extensions - On your seated leg extension machine, complete the following reps on your left leg, then right leg, then both legs together. 1 set =  10 L, 10 R, 10 together.  4 sets.
   
• Single-leg leg press- Complete 10 reps on your right leg, 10 reps on your left leg, then 10 reps together = 1 set. No break between changing legs, only break after all 30 reps are done. 4 sets.
   
• Cable front squats x Cable duck walks- Attach a t-bar to your cable set at the lowest setting. Hold the t-bar up under your chin standing close to the cable tower and complete 12 front squats. Immediately after, increase the weight, get down into squat position and take 4 steps back then 4 steps forward- repeat this walking sequence 5x = 1 set. 4 sets of each.
   
• Calf raises- Standing/seated, your preference. 4 sets of 15-20 reps.

CORE:
Complete as a circuit.
Rest after each completed round, not between exercises! 4 total rounds.
• Feet flat crunches- 10 reps
• Feet at 90° crunches- 10 reps
• Feet straight up crunches - 10 reps
• L Side crunches - 10 reps
• R Side crunches - 10 reps

WE DID IT!!!

DESTINATION WEDDING WORKOUT PLAN
WEEK 1 - DAY 4 - LEG DAY: QUADS, CALVES & CORE IS TOAST! 

One more day to go!