Quick at home cardio

After a long day and commuting I do not need performing cardio to be long or laborious… so, having taken a bit of inspo from Mr. Ben West (@benwestfit, see photo!) I just smashed out a quick “8 minute and 8 second” mini session in the kitchen. Best of all, no equipment was needed at…

Legs ‘A’ Workout

   Warm up: 10 minutes spink bike, gradually increasing in intensity Full body dynamic stretches… My first exercises aim to fire up my glutes as I struggle most with engaging them and need them to grow! 1) Clams with weight plate Supersetted with Cable Kickbacks. 3 sets of 15 each side 2) Barbell Hip Thrusts….

Leg Workout

With a very basic gym available it takes a bit of creativity with the use of Barbels and Dumbbells for a decent workout. This is mine: Warm up: 10 mins spin bike 1) BB Hip Thrust 3×12-15, 45 second rest time. Tempo: 2/X/1/3 2) BB Squat 12/ 10/ 8/ 8/ 6/ 6/ 4/ 1-3 90…

Killer leg workout!

Squats. (Weights provided are as an example) 100 x 12 …rest 2 minutes 110 x 10 …rest 2 minutes 130 x 8 …rest 90 seconds 135 x 8 …rest 90 seconds 150 x 6 …rest 90 seconds 155 x 6 …rest 90 seconds 160 x 4 …rest 60 seconds 162.50 x 4 Leg Extensions, Leg…

Double leg day

First leg session of the day was a band test – more details to come when the paper is published! Second session = BB Squat 5 x 20 increasing weight each time Leg Curl 5 x 20 increasing weight each time Leg Extension 5 x 20 increasing weight each time Single leg Leg Press 5…

Leg Hypertrophy

5 minute warm up A few dynamic stretches to get the flutes firing and hamstrings ready for a beasting! Squat 1. Warm up set of 10 reps 2. A medium weight, 10 reps 3. Heavy 10 reps 4. Heavy 10 reps 5. Heavy 10 reps 6. If possible Heavy 10 reps 7. Increase the weight…

Leg Hypertrophy

5 minute warm up A few dynamic stretches Squat 1. Warm up set of 10 reps 2. A medium weight, 10 reps 3. Heavy 10 reps 4. Heavy 10 reps 5. Heavy 10 reps 6. If possible Heavy 10 reps 7. Increase the weight by 10% and use a rest pause mid set of 20…