Intense Leg Circuit

Intensity warning: Strength training at a cardio pace!

Today I am going to do some high intensity circuit training for legs! WARNING: Many have Lost the Breakfast/Lunch during this Circuit, Stay hydrated and keep a garbage can close! This workout is strength training at a cardio pace. Keeping rest periods short and your heart rate up the entire workout helps burn calories while still getting the leg workout you need to build muscle! A balanced diet with the right carb, protein, and fat ratios is equally important when trying to make muscle gains. I find when my carbs are too low I don’t have the strength or energy to perform my workouts for maximum results. So do Not cheat yourself by skimping on your clean eating Meal Plan!

Intense Plyo Leg Circuit

(6 Sets/ 20 Reps per exercise)
-Complete each exercise in a Circuit 3x then Rest
**2-3 circuit sets**

Prisoner Squats

– Get a Deep squad then elevate to toes
– Stand Shoulder width apart
– keep a fast pace while maintaining form
– 20 reps then straight to the next exercise

Bosu-Ball Cross Overs

– Explode up off of the Bosu-ball
– Switch legs as you cross over ball
– 20 reps
– Move straight to the next exercise

Switch Leg Step-Ups

– using a bench or plyo box explode upward off the ball of your foot
– keep landing smooth and light
– switch legs every other rep
– 20 reps
– Move straight to next exercise

Exploding Lunges

– Start with a Split leg Stance
– explode up switching legs in the air
– land light on feet
– Use arms during set to gain height
– complete 20 Reps
– Repeat entire Circuit immediately

(Rest after three complete circuits)

Heather Dees

Heather Dees is a Top 5 IFBB Figure International and Top 4 IFBB Figure Olympia champion. She is a Species Nutrition Elite sponsored athlete as well as TMarie Suits Sponsored Athlete. She is a Figure and Bikini Coach, Cosmetologist and Master Esthetician. For more with Heather, check out her “Training Journals” online with FitnessRx for Women.

Find more of Heather on:

Muscular Development
Heather's Website

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