Week 5 – Remaining exercises – lower body

So here we are. The Bronze body phase is about to end. So this week we stir it up a little. Different exercises, more intense cardio at the end.

Notes:

1. Warm up for 5-10 minutes using a treadmill, stationary bike or any other cardio equipment
   
2. Perform three sets of each exercise in a conventional straight set manner
   
3. Perform 8 reps per set. Use a weight that causes you to fail on the 8^th rep. This will allow us to use slightly heavier weights this week
   
4. Rest 1 minute between sets and exercises
   
5. After the first workout this week, do 20 minutes of cardio at 55% of MHR (107 for me)
   
6. After the second workout this week, do 15 minutes of cardio at 60% MHR (116 for me)
   
7. After the third workout this week, do 20 minutes of cardio at 60% MHR (116 for me)
   
8. After the fourth workout this week, do 15 minutes of cardio at 65% (126 for me)
   

 

Lower Body: Tuesday and Friday

Quads:

• Barbell Squat
  
• Dumbbell Lunge
  
  • Grab a pair of matching dumbbells from the rack
    
  • Hold them at arms' length at your sides, so your thumbs face forward
    
  • Step forward with either leg and bend that lead knee, descending with your torso remaining erect. As you step forward, allow your trailing leg to bend until your back knee almost touches the ground
    
  • Return to the start position
    
  • Repeat using the other leg. Continue alternating for the duration of the set
    

Hamstrings:

• Romanian deadlift
  
• Seated or lying leg curl
  

Calves:

• Seated calf raise
  
• Standing calf raise
  

Abs:

• Bicycle crunch
  
  • Lie on your back with your hands behind your head
    
  • Raise your legs 2 inches or so off the floor. This is the start position
    
  • Draw your right knee toward you
    
  • As you return it to the start position, simultaneously bring your left knee toward you
    
  • Throughout, don't pull on your neck, don't let your feet touch the ground, and draw your navel down toward the floor
    
  • The motion resembles pedaling a bike, only you're on your back
    
• Knee-in
  
  • Sit perpendicular on a flat bench and place your hands at your temples. Extend your legs in the front of you, feet together, your knees bent slightly
    
  • Lean back. This is your start position
    
  • Draw your knees in toward your chest while crunching your torso forward, until they meet, exhaling as you do this accordion-like move
    
  • Return to the start position