Upgrade Your Legs Day with these Quick Moves.
According to James Lukungu at Alpha Fitness Centre, “This workout increases the rate of force development and speed. It will help you burn a lot of calories at once and it will make you get out of the gym looking for a protein bar.”
These tutorials can be found on YouTube for an individual to get a clear picture of what exactly should be done.
Romanian deadlift
Complete these two moves consecutively and take a 120-second rest after each move.
Sets to be completed 4
Reps: 6
You can stand behind a grounded barbell and hips, slightly bend your knees to grab it, and make sure that your back hips, and shins are straight. Push your hips forward to lift the bar without bending your back.
Box Jump.
Reps ;6
Make sure there is a secure distance between the box and you like shoulder width apart. You can quickly drop into a squat and swing your arms then eventually spring upwards and jump on the box. You can step backward from the box slowly.
Barbell Squat
Complete these two movements as a superset and, rest for 120 seconds after each superset
Sets to be performed 4
Reps: 6
Open your feet wide more than shoulder width apart and hold a barbell on your upper back with an overhand grip. Make sure it is not resting on your neck. While performing this set, you should hold the barbell into your traps to strengthen the upper back muscles. Slowly lower yourself back into a squat until your legs are at a 90-degree angle and make sure your hips are in line with your knees. As you do this make sure your head is up, your backside out and your back is straight. The deeper the squat the better it will be for you, but it is important to get flexibility and strength at first. It is important to make sure your heels are pressed on the floor to make it easier for you to push back with power. Maintain the body structure until you stand back up straight; that’s one count.
Clean and Press.
Reps: 6.
Squat down making sure your back is straight and pick the barbell using an overhand grip. Lift the barbell swiftly with an overhand grip to your shoulders and go back down into a squat. Get to push through your heels as you extend your arms to press the barbell over your head. Bring it back to your shoulders and as you put it back on the floor. While doing this ensure you maintain a straight back.
Medicine ball throw.
Complete these two moves as a superset. Recovering fully after each superset
Sets: 5.
Reps: 6.
Hold a medicine ball in both hands and drop it into a semi-squat. Lower your arms down to ensure the ball is near your feet push through your hips and extend your legs. While doing this swing your hand up and throw the ball as high as you can above your head. Grab the ball and use this force to take you to the next rep.
Treadmill sprints.
Reps 20
Run at full speed for a designated time
