Here’s a really fun crazy 8′s workout for the legs…Enjoy!
Legs
Date: August 21st, 2009
By: Jordana Kagan
By: Jordana Kagan
I liked this workout because I was able to keep my heart rate between 55-80% mhr for the duration. Enjoy.
Warm Up: Hill interval
Speed 3.5 mph (constant)
1 min. 3.5 incline
3 min 6.0 incline
1 min 9.0 incline
1 min 12.0 incline
1 min 15.0 incline
(repeat)
continue »
Leg Day
Date: August 16th, 2009
By: Jordana Kagan
By: Jordana Kagan
I thought I’d try something different so I dropped the weight and turned it into a cardio-strength day . Enjoy… continue »
Week 13 Day 14 “Light Legs”
Date: July 25th, 2009
By: Isiah Brooks
By: Isiah Brooks
Light Leg Day
After a hard week of lifting it is always good to end the week with a light day.
Hamstring Curls 4 sets of 10 reps, Leg Extentsions 4 sets of 10 reps, Squats 4 sets of 10 reps, first two sets at 225lbs last two sets at 315lbs. Pay close attention to your form.”Squeeze the legs”. Standing Calf Raises 5 sets of 20 reps” Today Bobby Yelled At Me, Why? Cause Yer Done Son,Yer Done!. Important note: Even if you add a light day remember to stay focused and don’t close your eyes on the Prize! Have A Good Weekend. Monday’s workout is just a few hours away.
Week 3 Day 11 “Hard Legs”
Date: July 20th, 2009
By: Isiah Brooks
By: Isiah Brooks
Wow, if you have been following our workouts .We worked hard “Kai Greene” style (Pro BodyBuilder) You realized that last week was NO JOKE! Lets get started!!!
Start with 4 sets of 10 reps, Leg press weight should be at a medium. Continue with 4 sets of 10 reps with hamstring curls..REMEMBER TO SQUEEZE AT THE TOP! Push through to Leg Extensions, 4 sets of 10 reps till you feel the burn. Not finish yet, Take a trip over to the squat rack,haha yes, yes” Squat time J/k Lunges instead. 4 sets of 10 reps of Step Lunges. Move to Vertical Leg Press 4 sets of 10 reps. End with Seated Calve Raises and Standing Raises. Remember to exercise at your own fitness level.
Week 1 Summary
Date: July 13th, 2009
By: Isiah Brooks
By: Isiah Brooks
Day 1 through Day 5:
You pushed yourself to extreme measures… Starting the week with legs and finishing the week off with legs again! Ouch. “Are you crazy?” The answer is HELL YEAH!!! In order to build legs you must train them with a know-holds-bar attitude. You have to get nasty, say a couple of bad words, cry whatever… Do what you have to do but remember to Push Your Legs to make them grow. What about the other muscle groups we crushed this week. Now that chest workout was brutal because we went all out.
Word of the day was HEAVY.
And we lived up to that crazy meaning. Following chest was back, bi’s, shoulders, and tri’s.
To sum it all up: In order to grow, you must train hard and eat a well balanced diet. Be sure to take the right supplements to help you push through those grueling workouts. Seek proper guidance if you are unsure of proper training and supplementation.
Day 5 “Light Leg Workout”
Date: July 11th, 2009
By: Isiah Brooks
By: Isiah Brooks
Light Leg Workout
Hamstring Curls 3 sets of 10 reps, Leg Extensions 3 sets of 10 reps, Walking Lunges 3 sets of 10 to 15 reps, Seated Calve Raises 3 sets of 20, Standing Calve Raises 3 sets of 20! Remember to Train At Your Own Fitness Level “Than Your Done Son,Your Done!”
bpure Workout Journal
Date: July 6th, 2009
By: Isiah Brooks
By: Isiah Brooks
Day 1 ” Heavy Leg Day”
Squats: 4 sets of 10 reps
Start at 225 and finish with 500, that’s right 500lbs of pure adrenaline down to the basement up to the roof!!
Leg Extensions: 4 sets of 10-15 reps
Start at 120 gradually increase to achieve Pure Results!!! Fully extending feeling every bit of the burn!!
Hamstring Curls: 4 sets of 10 -15 reps
Start at 120 push through to 150 or more! Remember to train at your level this is just one example of the way we train at bpure
Calves: Seated and Sitting 4 sets of 20 Feel The Burn Or Go Home!
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