LEG LEVELS
ROUND 3
Can you beat all 5 levels?
Men LEGS - 5TONE BREAK TIME RECORDED
Side Step Ups 30 reps / side 1 Foot Press (Hoist) 90 x 5(both feet) & 5(1foot) /leg 135 x 12 135 x 15 135 x 17 Leg Extension Both Legs 30 x 15 One Leg 20 x 30/leg Barbell Back Squat 95 x 15 reps 135 x 15 reps 155 x 12 reps Barbell Calf Raisers 135 x 45 reps Side to Side Step Ups 30 reps 10min 5min Luis Rich Andrew Nick
Warm up 1 foot Glute bridge: 5/ leg (2 sets) Reverse Lunge: 5/ leg (2 sets) Leg Press (Hoist) 70lb base & 90lb x 15 reps 70lb base & 180lb x 15 reps 115lb base & 180lb x 15 reps Seated 1 foot Calf Raisers 200 x 12 reps/leg 200 x 12 reps/leg 200 x 12 reps/leg Reverse Barbell Lunge 45 x 15 reps/leg 65 x 15 reps/leg 85 x 12 reps/leg Barbell DeadLift 45 x 15 reps 65 x 20 reps Leg Extension One Leg 30 x 25/leg 10min 5min Luis Rich Andrew
Barbell Box Squat 95 x 25 115 x 25 reps 135 x 30 reps 1 Foot Press (Hoist) 90 x 15 /leg 180 x 15 /leg 270 x 10 /leg Leg Extension Both Legs 30 @ 20 One Leg 30 x 30/leg Barbell Reverse Lunges 45 x 15 /leg 65 x 20 /leg 65 x 15 /leg Side Step Ups 30 reps /leg 10min 5min Luis Rich
Barbell Back Squat 95 x 15 135 x 15 reps 155 x 12 reps 185 x 10 reps DB Step Ups Height = 5 20 x 15 /leg 20 x 40 /leg Seated Calf Raisers Bent knee 25 x 15 35 x 30 Hamstring Curls 40 x 30 seconds 45 x 45 seconds Barbell Dead Lifts 45 x 15 reps 95 x 20 reps 115 x 20 reps 10min 5min Rich
1 Barbell Reverse Lunges 45 x 15/leg 65 x 15/leg 85 x 15/leg Circuit 2 & 3 2 1ft Leg Extension 30 x 15/leg 40 x 12/leg 30 x 15/leg 3 Hamstring Curls (Strive) 50lb x 12 50lb x 12 50lb x 12 4 Barbell Box Squat 115 x 20 135 x 20 135 x 20 5 1 Foot Leg Press (Hoist) 115 x 15 /leg 160 x 12 /leg 160 x 15 /leg Circuit 6 & 7 6 Leg Extension (2ft) 50lb x 15 50lb x 15 50lb x 15 7 Standing Machine Calf Raisers 60 x 20 reps 100 x 15 reps 80 x 20 reps 8 Hang Cleans 45 x 20 reps 65 x 12 reps 95 x 10 reps 10min 5min LEGS - ENDURANCE STATIONS RECORDED Jumping Lunge & Squat 10 Reverse Lunge & Press 20lb x 20/leg Plate Punch Squat 10lb x 30 reps Side Step Ups 30 /side 14 minutes 7:00 min Jumping Lunge & Squat 12 Reverse Lunge & Press 20lb x 15/leg Jumping Lunge & Squat 12 Barbell Split Squat 20lb x 15 reps/leg Side Step Ups 30 /side 14 minutes 8:00 min Reverse Lunge & Press 25lb x 15/leg Jumping Lunge & Squat 15 DB Side Step Ups 10lb x 30 /side Plate Punch Squat 10lb x 30 reps Jumping Lunge & Squat 15 Barbell Split Squat 24lb x 25 reps/leg 14 minutes 9:00 min Side Step Ups 40 /side Reverse Lunge & Press 25lb x 15/leg Jumping Lunge & Squat 20 DB Side Step Ups 10lb x 30 /side Plate Punch Squat 10lb x 30 reps Barbell Split Squat 24lb x 25 reps/leg Jumping Lunge & Squat 20 14 minutes 10:00 min Jumping Lunge & Squat 10 Side Step Ups 50 /side Reverse Lunge & Press 25lb x 20/leg Jumping Lunge & Squat 30 DB Side Step Ups 10lb x 40 /side Barbell Split Squat 24lb x 30 reps/leg Jumping Lunge & Squat 25 14 minutes 12:00 min | Women LEGS - 5TONE BREAK TIME RECORDED
Side Step Ups 30 reps / side 1 Foot Press (Hoist) 45 x 5(both feet) & 5(1foot) /leg 90 x 12 90 x 15 90 x 17 Leg Extension Both Legs 30 x 15 One Leg 15 x 30/leg Barbell Back Squat 45 x 15 reps 65 x 15 reps 85 x 12 reps Barbell Calf Raisers 65 x 45 reps 10min 5min
Warm up 1 foot Glute bridge: 5/ leg (2 sets) Reverse Lunge: 5/ leg (2 sets) Leg Press (Hoist) 90lb x 15 reps 70lb base & 90lb x 15 reps 115lb base & 90lb x 15 reps Seated 1 foot Calf Raisers 120 x 12 reps/leg 120 x 12 reps/leg 120 x 12 reps/leg Reverse Barbell Lunge 24 x 15 reps/leg 45 x 15 reps/leg 55 x 15 reps/leg Barbell DeadLift 45 x 15 reps 45 x 20 reps Leg Extension One Leg 20 x 30/leg 10min 5min Mariana
Barbell Box Squat 45 x 15 65 x 15 reps 85 x 30 reps DB Lunges 15 x 15 /leg 15 x 40 /leg Barbell Calf Raisers 85 x 40 reps 1 Foot Press (Hoist) 35 x 15 /leg 70 x 30 /leg Leg Extension Both Legs 30 @ 1min One Leg 20 x 20/leg 10min 5min Heidi
Barbell Back Squat 45 x 15 65 x 15 reps 85 x 12 reps 95 x 10 reps DB Step Ups Height = 5 15 x 15 /leg 15 x 40 /leg Seated Calf Raisers Bent knee 25 x 15 25 x 30 Hamstring Curls 35 x 30 seconds 40 x 45 seconds Barbell Dead Lifts 45 x 15 reps 65 x 20 reps 85 x 20 reps 10min 5min Heidi
Barbell Box Squat 45 x 10 85 x 45 Leg Press (Hoist) 90lb x 5(2ft), 5(1ft) 90 x 15 /leg 125 x 30 /leg Seated Calf Raisers 200 x 15 reps 300 x 15 reps 120 x 15/ leg Hamstring Curls (Strive) 35 x 15 40 x 15 40 x 15 Hang Cleans 45 x 20 reps 65 x 5 reps 55 x 10 reps 45 x 20 reps 10min 5min LEGS - ENDURANCE STATIONS RECORDED Jumping Lunge & Squat 10 Reverse Lunge & Press 20lb x 20/leg Plate Punch Squat 10lb x 30 reps Side Step Ups 30 /side 14 minutes 7:00 min Jumping Lunge & Squat 12 Reverse Lunge & Press 20lb x 15/leg Jumping Lunge & Squat 12 Barbell Split Squat 24lb x 15 reps/leg Side Step Ups 30 /side 14 minutes 8:00 min Reverse Lunge & Press 25lb x 15/leg Jumping Lunge & Squat 15 DB Side Step Ups 10lb x 30 /side Plate Punch Squat 10lb x 30 reps Jumping Lunge & Squat 15 Barbell Split Squat 24lb x 25 reps/leg 14 minutes 9:00 min Side Step Ups 40 /side Reverse Lunge & Press 25lb x 15/leg Jumping Lunge & Squat 20 DB Side Step Ups 10lb x 30 /side Plate Punch Squat 10lb x 30 reps Barbell Split Squat 24lb x 25 reps/leg Jumping Lunge & Squat 20 14 minutes 11:00 min Jumping Lunge & Squat 10 Side Step Ups 50 /side Reverse Lunge & Press 25lb x 20/leg Jumping Lunge & Squat 30 DB Side Step Ups 10lb x 40 /side Barbell Split Squat 24lb x 30 reps/leg Jumping Lunge & Squat 25 14 minutes 12:00 min LEGS - Endurdance Circuits TIME RECORDED
15 reps / side (3 sets) Squats 30 total (3 sets) Step Ups height: 5 20/leg (3 sets) Reverse Lunge 20/leg (3 sets)
20 reps Revolving Lunge 10 / side (3 sets) Side Step Ups height: 5 20/leg (3 sets) Side to Side Step Ups height: 5 40 total (3 sets) 30min 24min Lynn Lindsay |