Total Leg and Glute Workout


I am 8 weeks out from my next NPC Excalibur Bikini Championships event. I’ve been focusing on building more muscle mass in my lower body in order to accentuate a smaller waist. When I train legs I have one goal in mind; I should be so soar that it will be difficult to tie my shoes and sit down in a chair the next day. This means I had THE BEST leg workout ever and every muscle fibers got the attention they needed.

Here is my Total Leg and Glute workout. Happy Training!

Note: Superset- a workout set followed immediately by another workout set with no rest in between.

Workout Superset #1:
Smith Machine Wide Leg Squat
4 sets x 20,12,10,8 reps
Tip: Increase the weight at every set. Push through your heels. Your knees DO NOT pass your toes. Form must be as if you are trying to sit back in a chair. You should struggle on the last 2 reps.
>>Superset with Walking Lunges
4 sets x 12 reps
Tip: Watch your form, knees should not go over the toes. Push up through your heels. Remember to do a total of 24 walking lunges which equals 12 reps each leg. To make it more difficult use dumbbells.

Workout Superset #2:
Leg Extension
4 sets x 12,10,8,6 reps
Tip: Pause for a second at the top DO NOT swing your legs allow your quads to do the work.
>>Superset with Calf Press (on Leg Press machine)
4 sets x 20 reps
Tip: It should be a pulsing motion, make sure to pick a weight that makes you struggle on the last 3 reps. For more advanced change the variation of your feet position.

Workout Set #3:
Plie Dumbbell Squat
4 sets x 15 reps
Tip: Use a dumbbell and push up through your heels, don’t forget to squeeze the butt at the top.
>>Superset with Walking Lunges
4 sets x 12 reps

Finish off with high incline on the treadmill at a power walking speed and speed, total of 15-20min.
Note: Highest incline works total legs and finished off the burn after this leg workout.

You should notice yourself sweating a lot. Your legs are the largest muscle group in your body and require a lot of energy to push through your workouts. Make sure you have a meal with protein and carbs 1-2 hours before this workout and a meal with protein and carbs 30min-1 hour after this workout. If you are pressed for time and do not have time to prepare a meal have a Quest Protein Bar ready. Fueling your workouts before and after as just as important as the workout themselves.