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Weighted, Body Weight & Beast-Mode Exercises 

M1-D27: Focus LEGS with Core

"There are several muscle groups in the upper leg anatomy, each of which contains multiple individual muscles. The muscle groups can work independently for specific movements. However, many of the leg muscles share functions with other leg muscles. And so they work together to carry out larger, more “natural” movements; this is why there is much overlap in terms of muscle groups worked, between the different compound leg exercises." By - Alex King of the Gym

Learn all about it HERE

Month 1 : Day 27

M1-D27

Choose Your Workout: Weighted, Body Weight or Beast-Mode

PERFORM EXERCISES FROM TOP TO BOTTOM  AND REPEAT FOR 3 TOTAL ROUNDS

COMPOUND/SUPER/QUICK SETS ARE DONE BACK-TO-BACK WITH LITTLE TO NO REST

ROUND ONE (R1)=12REPS, R2=10 REPS, R3=8 REPS

60 SECOND BREAK BETWEEN SETS

*Click on "Show Me The Exercise" button for a tutorial*

Click Above to Mix-It-Up & Generate a Random Workout 

Workout Option - 1

Exercise/Repetitions 

Weighted - 3 Total Rounds

ENSURE YOU START WITH A 5-10 MINUTE WARM UP (BIKE/JOG/JUMP ROPE)

Compound Set 1

Step Ups Dumbbell

12/10/8

Alternating Barbell Lunge

12/10/8 Each Side

60 Second Break
Quick Set 2

Dead Bug

15-20

Split Squat

12/10/8

60 Second Break
Quick Set 3

Side Lunge

12/10/8

Calf Raises

12/10/8

60 Second Break
Super Set 4

Lying Leg Curl

12/10/8

Leg Extension

12/10/8

After 3 Rounds of the Above

CARDIO (Run /Bike /Elliptical /Row)

15 Minutes

Complete
Workout Option - 2

Exercise/Repetitions 

Body Weight - 3 Total Rounds

ENSURE YOU START WITH A 5-10 MINUTE WARM UP (BIKE/JOG/JUMP ROPE)

Compound Set 1

Squat Jumps

10-15

3 Angle Calf Raises

12/10/8 Each Side 

60 Second Break
Quick Set 2

Skaters Lunge

12 each side

Floor Pull

7-10

60 Second Break
Quick Set 3

Burpees

7-10

Rear Step Lunge

7-10 Each Side

60 Second Break
Quick Set 4

Reverse Crunches

15- 20

Forward Lunge Walk

10 Each Side

After 3 Rounds of the above 

CARDIO (Run /Bike /Elliptical /Row)

15 Minutes

Complete 

A Combination of Weighted and Body-Weight Exercises

Beast-Mode

 
Workout Option - 3

Exercise/Repetitions 

Beast-Mode - 3 Total Rounds

ENSURE YOU START WITH A 5-10 MINUTE WARM UP (BIKE/JOG/JUMP ROPE)

Quick Set 1

Alternating Barbell Lunge

12/10/8

High Knee Toe Taps

7-10

Squat (Barbell)

12/10/8

60 Second Rest
Quick Set 2

3 Angle Calf Raise

12/10/8 Each SIde

Reverse Lunge

10-15 Each Side

Reverse Crunches

15-20

60 Second Rest
Quick Set 3

Skaters Lunge

12/10/8 Each Side

Dead Bug

15-20

Split Squat

12/10/8

60 Second Rest
Quick Set 4

Lying Leg Curl

12/10/8

Forearm Plank

1 Minute

Leg Extensions

12/10/8

After 3 Rounds of the Above

Atomic Burpees

7 Minutes (20 Sec Intervals)

Complete
 

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