The Three Day Body - Phase One - Week One: Legs
Welcome back to your guide to get in the best shape of your life in only three days a week. Instead of living on the treadmill, the purpose of this is to show you the tested ways of losing fat with strength training and only minimal cardio for best results. Whether you are just starting or an elite athlete, The Three Day Body can be modified for exactly where you are and where you want to be!While women are terrified of getting bulky with strength training programs and lifting weights, you really have nothing to fear. The best bikini bodies out there lift heavy weights! Getting bulkier has mostly to do with your nutrition, and it takes a LOT of calories to bulk.
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Let's get started on your leg workout!
Leg Press. While lowering the leg press, keep your knees out while many have the tendency to turn knees in. Have a stable stance, lower to where you begin to feel it in your hips. Don’t be afraid to lower it deep to get your hips into it. 2-3 warm up sets of 12. Keep adding a little bit of weight for each set until you find a pretty challenging weight. Do 3 sets of 12 with that. Drive through your heels, and make sure knees and toes are in same direction. After last set do 2 sets of 15-20 calf raises on the leg press.
Rest 45-60 seconds between sets.
Barbell Squat: Feet slightly wider than shoulder width apart, toes slightly pointed out, and knees in the same direction. Lower down in a 3 second count like you are sitting in a chair, and get your thighs to parallel, at that point squeeze your butt, then blast up. Keep core engaged and tight, chest up. Don’t bend over with the bar, but shoot straight up to protect back. The squat is never mastered, but every leg day is a chance to make it perfect! 1-2 warm ups of 10 until you feel warmed up, then 3 sets of 10. The warm ups are just as important as the actual working sets so make sure you feel your blood pumping.
Seated Leg Curls: Squeeze hamstrings hard, then 3 second release for 10 reps. Then grab a heavy dumbbell to superset with 20 plie dumbbell squats. Keep core tight, shoulders back, chest up, and when you get to the bottom, squeeze your glutes to come back up. Do three rounds.
Leg Extension: One warm up set of 12. Squeeze quads for 2 seconds at the top. 3 x12
Be sure to stretch hams, quads, calves, hip flexors.