Workout of the Month – GYM LEGS

The is the absolute best gym legs workout that I have created thus far and that is why we named it September 2019 workout of the month.  It is difficult and reserved for the more advanced athlete.  This workout is designed to create muscular endurace and is perfect for the cutting phase of any program.  I personally test each workout that I create to ensure that it does what it should for the body.  I am in really good shape and have been lifting consistently for five years and I was so sore after this one.

The Warm-Up

For the warm up portion, spend at least 15 minutes jogging on a treadmill, riding a bike, on an elliptical, rower or stair climber.  Just make sure that you are sweating before you start your circuits.  It is very important that your body is warmed up prior to starting this workout.

PRO TIP:

When doing each exercise for the first time, please do two warm-up sets.  That means using considerably less weight than you normally use or no weight at all and going through the motion for the amount of reps to get those target muscles use to doing the exercise.  Then add weight.

THE WORKOUT…

Round 1 – 3 Sets of 20

• Hack Squat
• Lunges (20 each leg)
• 40 Second Wall Sit

Round 2 – 3 Sets of 20

• Hack Squat
• Good mornings
• Step-Back Lunges

Round 3 – 3 Sets of 20

• Leg Press
• Weighted Wide Squats
• Side Lunges

Round 4 – 3 sets of 20

• Leg Press
• Weighted Overhead Lunges
• Barbell Dead Lifts

Round 5 – 3 Sets of 20

• Leg Press
• Weighted Hip Thrusters
• Bent Leg Dead Lifts

Round 6 – 3 Sets of 20

• Hip Thrusters
• Straight Leg Dead Lifts

Round 7 – 3 Sets of 20

• Sitting Abductor Machine
• Sitting Adductor Machine

PRO TIP #2

In each round, please do one exercise after the other and rest only when each exercise is complete with-in that round.  When resting, the goal is to rest for 45 seconds to 90 seconds.

To Cool Down

Please DO NOT skip the cool down.  You may be very tired afterward but please always cool down after a workout.   Complete at least 10 minutes of leisure walking on a treadmill or ride a bike with no resistance or do the elliptical with no resistence.  Then static stretch for 5 minutes.

Last But Not Least!

Drink your protein or have a protein packed meal with in 45 minutes of your workout.  Great Job!  I’m sure you killed it!!  When you are finished, put a comment in the field below with a picture of course, so we know how it went for you or tag us in your social media with #earnedthissweat!  Let us know if this workout of the month was awesome!

Disclaimer

Results vary depending on starting point, goals and effort. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition. The testimonials featured may have used more than one BM Sports Online or extended the program to achieve their maximum results.

Consult your physician and follow all safety instructions before beginning any exercise program or using any supplement, nutrition plan or meal replacement product, especially if you are pregnant, breastfeeding, or if you have any unique or special medical conditions.

The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical device, diagnosis, or treatment.