Yesterday, Angela told me she came up with a new legs workout and asked if I wanted to do it with her. I said sure, and we got started.
We headed to the gym and things started out easy enough. We jumped on the elliptical machines to get our heartrates up and get the blood flowing to our limbs. After 30 minutes of that, it was time to start resistance training. Here’s what we did (weights are mine, Angela obviously did different weights):
- 1 set of 30 leg press with one 45 pound plate on either side as a warmup (90 pounds)
- 4 sets of 20 unilateral (one leg at a time) leg press with a 45 pound and a 25 pound plate on either side (140 pounds)
- 4 sets of 20 deep squats with one 45 pound plate on either side (135 pounds including the bar)
- 4 sets of 20 RDL with two 25 pound plates on either side (145 pounds including the bar – use 25s so you can stretch the glutes and hamstrings more)
- 4 sets of 20 walking lunges (unweighted – 10 each leg)
- 3 sets of 20 step ups on a 30″ platform (unweighted – 10 each leg)
We cooled down on the recumbent bike for five minutes so we didn’t go from crazy exercise to nothing immediately. The rest periods were “as long as it takes the other person to do their set” so, on average, probably 40 – 60 seconds.
I’m sitting here at my desk right now, and my legs are sore to the touch. I walked to get coffee a few minutes ago and it was like I was slogging through waist deep snow or something.
I have to give a shout out to Angela for coming up with probably the hardest workout I’ve ever done. By the end of it, we both looked like we had jumped into the pool – my athletic shorts were soaked, which is something I don’t think I’ve seen since I was playing football, running around in 100 degrees in shorts and helmets.