10 Weeks to Fit Day 15 and we are shaping our legs.  We will be alternating between 5 and 10 sets of 10-15 reps.  Your legs will start to burn so make sure to stretch after your set and give yourself 60-90 seconds of rest.  Drink plenty of BCAA’s or water to stay on top of your game and hammer through the burn.  Don’t give up and make sure to use proper form on your squats.

Let’s Get Ten-Acious! 

 

 

1-Smith Machine Squats: 10 sets of 10 reps, rest 60 sec.

2-Smith Machine Wide Leg Squats: 10 sets of 10 reps, rest 60 sec.

3-Leg Extensions: 5 sets of 15 reps, rest 60-90 sec.

4-Seated Leg Curls: 5 sets of 15 reps, rest 60-90 sec.

5-Hamstring Kickbacks: 10 sets of 10 reps(per leg), rest 60 sec.

(Exercise Examples Below)

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Congrats!  Today was a lot of reps so make sure to do your cardio to work out the lactic acid buildup in your muscles and don’t forget to drink your post workout shake before you start your cardio.  Hard work will always pay off.

BE SURE TO VISIT ALL OF THE DAYS IN THE WORKOUT (in case you missed one):  

Day 1: 10 WEEKS TO FIT-DAY 1: LEGS AND ABS

Day 2: 10 WEEKS TO FIT-DAY 2: SHOULDERS & ABS

Day 3: 10 WEEKS TO FIT-DAY 3: CHEST & TRICEPS

Day 4: 10 WEEKS TO FIT-DAY 4: BICEP & ABS

Day 5: 10 WEEKS TO FIT-DAY 5: BACK

Day 6: 10 WEEKS TO FIT-DAY 6: ACTIVE REST

Day 7: 10 WEEKS TO FIT-DAY 7: ACTIVE REST 2

Day 8: 10 WEEKS TO FIT-DAY 8: LEGS

Day 9: 10 WEEKS TO FIT-DAY 9: CHEST & TRICEPS

Day 10: 10 DAYS TO FIT-DAY 10: SHOULDERS

Day 11: 10 WEEKS TO FIT-DAY 11: BACK & ABS

Day 12: 10 DAYS TO FIT-DAY 12: BICEPS

Day 13:10 DAYS TO FIT-DAY 13: ACTIVE REST

Day 14: 10 WEEKS TO FIT-DAY 14: ACTIVE REST 2