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Weighted, Body Weight & Beast-Mode Exercises 

M1-D3: LEGS

"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 3

M1-D3

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

PERFORM EXERCISES FROM TOP TO BOTTOM  AND REPEAT FOR 4 TOTAL ROUNDS

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

ROUND ONE (R1)=15 REPS, R2=12 REPS, R3=10 REPS, R4=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 - 4 Total Rounds

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

Compound Set 1

Alternating Barbell Lunge

15/12/10/8 Each Side

Squat Barbell

15/12/10/8

60 Second Break
Quick Set 2

Dead Bug

25

Split Squat

15/12/10/8

60 Second Break
Quick Set 3

Dead Lift (Barbell)

15/12/10/8

Calve Raises

15/12/10/8

60 Second Break
SuperSet 4

Bent Over Leg Curl

15/12/10/8

Leg Extension

15/12/10/8

After 4 Sets of the above 

CARDIO (Run /Bike /Elliptical /Row)

15 Minutes

Complete
Workout Option - 2

Exercise/Repetitions 

Body Weight - 4 Total Rounds

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

Compound Set 1

Squat Jumps

15

Single Leg Calve Raises

Until Failure 

60 Second Break
Quick Set 2

Air Squats

25

Floor Pull

15

60 Second Break
Quick Set 3

High Knee Toe Taps

15

Rear Step Lunge

15 Each Side

60 Second Break
Quick Set 4

Reverse Crunches

25

Forward Lunge Walk

10 Each Side

After 4 Sets 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 

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

Quick Set 1

Alternating Barbell Lunge

15/12/10/8

High Knee Toe Taps

15

Squat (Barbell)

15/12/10/8

60 Second Rest
Quick Set 2

Calve Raise

Until Failure

Reverse Lunge

15 Each Side

Reverse Crunches

25

60 Second Rest
Quick Set 3

DeadLift

15/12/10/8

Side Plank

1 Min

Split Squat

15/12/10/8

60 Second Rest
Quick Set 4

Bent Over Leg Curl

15/12/10/8

Forearm Plank

1 Minute

Leg Extensions

5/12/10/8

After 4 Sets of the above 

Burpees

7 Minutes (20 Sec Intervals)

Complete
 

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