Killer Leg Workout by a Minneapolis-Based Personal Trainer
Killing Your Legs One Exercise At a Time
Tonight I killed my legs in 20 minutes flat. A lot of people believe a workout has to be 40 minutes or an hour to be a difference-maker...this is not the case. I only had 30 minutes to go through a workout (warm up for 5, workout for 20, stretch and cool down for 5).
To kill my legs in the small amount of time I had, I opted to alternate between quad and hamstring exercises, mix in some calfs, and not rest for a second. Here is what a personal trainer killer leg workout looks like tonight!
Killer Leg Workout Exercise Group #1
Weighted wall squats with swiss ball-holding 12K kettlebells in each hand, I lowered into a wall squat, with a swiss ball supporting my back...knees at a 90 degree angle. I held this position for 30 seconds (holds are great for any muscle group because they stimulate every type of muscle fiber we have!), rested in a standing position for 10 seconds, then back down for another 30 second squat. After three 30-second squats, I went onto...
One-legged lying leg curls with swiss ball-lying on my back with my right foot on top of the swiss ball and my butt off the ground, I curld the ball toward my body by using my hamstrings. 15 per leg. Ouch, these hurt. After 15 per leg, I went to...
Killer Leg Workout Exercise Group #2
Weighted Bosu Ball Squats-standing on the black side of a BOSU ball, my feet shoulder-width apart, I squated while holding 12K kettlebells. After 15 slow and steady reps, I did...
Leaning Leg Curls-Kneeling on my knees with my arms crossed and hands on my shoulders (with partner holding down my heels), I leaned forward while keeping my back straight, and used my hamstrings to curl back into an upright kneeling position. 5 reps of these was enough before I went onto..
Killer Leg Workout Exercise Group #3
Running Stairs in Place-I climb the lowest stair fast for 15 seconds, rest for 5 seconds, and climb the second-lowest stair for 15 seconds, rest for 5 seconds, and repeat one more time before I do...
Quick Jumps Over Resistance Band-With a band laying in a straight line on the floor, I jumped with both feet from left-to-right and back for 15 seconds (as fast as I could), rested for 5 seconds, jumped forward to back with both feet for 15 seconds, rested for 5 seconds, jumped left-to-right on my right foot for 15 seconds, rest for 5, then left-to-right with my right foot.
And then I repeated this circuit two more times through!!! Talk about a tired, sweaty, legs-killed mess.
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Adam Erwin is a personal trainer (with a nutrition background) who travels the world working with people who want to experience fat loss and weight loss in record-time. He currently resides in Minneapolis, MN and loves to train with people whose health does not match their lifestyle. Adam works closely in the Eden Prairie, Wayzata, Excelsior, Minnetonka, and Edina communities. Visit www.keepyourbetterhalf.com to learn more about his work.