Tag: leg workout

  • The Transition: A Workout to Strengthen Your Legs, Shoulders, and Abs

    The Transition: A Workout to Strengthen Your Legs, Shoulders, and Abs

    This workout routine content was produced by HUMANFITPROJECT for Men’s Fitness magazine and was originally published at mensfitness.com

    Program designer Michael Beringer demonstrates the Legs, Shoulders, and Abs TRANSITION WORKOUT. For all the details on the program, go to MENSFITNESS.com/Transition.

    THE LEGS, SHOULDERS, and ABS WORKOUT ROUTINE

    Glute Bridge 3 x 15
    Plank 3 x 10 seconds
    BB Back Squat 5 x 12
    Goblet Squat 3 x 10
    Split Squat 3 x 10 (each leg)
    Standing BB Military Press 4 x 12
    DB High Pull 3 x 10
    DB Shrug 4 x 15

    *Rest for 45 seconds between sets.

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    Footwear by PUMA
    Fitness Tracker by Fitbit

    For insider info on new program releases, interviews, Q&As, and more—follow digital director Mike Simone on Instagram, Facebook, and Twitter

    OTHER FULL PROGRAMS YOU MIGHT LIKE

    To build absolute mass: The 4-Week Bulk Up
    To get something in quick: The 15-Minute Gut Checks
    To build and burn: The Redemption Plan
    To lean out: The Trim Up
    To shock your body: The Muscle Shockers
    To lose weight aggressively: The 21-Day Shred

  • Trim in Six: Don’t Complain, Legs on Day Three

    It’s Day three and Trim in Six will be an all-out assault on the legs.

    Trainer, dietician, and HFP contributor Tim McComsey demonstrates his third day of the program.

    Go to the Trim in Six program overview >>>

    THE WORKOUT – Legs

    Barbell Back Squat
    4 sets x 12, 10, 10, 10
    rest 90 seconds

    Barbell Romanian Deadlift
    4 sets x 12, 10, 10, 10
    rest 90 seconds

    Dumbbell Sumo Squat
    3 sets x 10, 10, 10
    rest 60 seconds

    Glute Ham Leg Raise
    3 sets x 12, 12, 12
    rest 60 seconds

    Barbell Floor Bridge
    3 sets x 10, 10, 10
    rest 60 seconds

    Standing Calf Raises
    3 sets x 15, 15, 15
    rest 45 seconds

    Knee Ups – Obliques
    3 sets x 8 reps (per side)
    rest 0

    Swiss Ball Side Crunch
    3 sets x 15, 15, 15
    rest 0

    Side Planks
    3 sets x 30 seconds
    rest 45 seconds

    CARDIO
    6-Minute Running Tabata (20 seconds fast, 10 seconds slow)
    10-Minute Incline Walking (65-85% Max Heart Rate)