Week One - Day Two - Back & Legs

Back & Legs. Not an exciting workout-but an important one. So many people skip especially Leg workouts and suffer for it later. An important thing to remember is: When your legs are strong-you can go anywhere!

Back Squats. Nothing builds strength and power quite like Squats. Your quads will hurt for days afterward, but you'll get very strong-very fast. All the way down-all the way up. Four Sets. Five Reps. 60 Break between reps.

Front Leg Press. Here's where you get to feel strong! The muscles in the front part of you upper legs are called your quadriceps or "Quads" and are the strongest muscles in your body. With proper training, you could easily lift double your own body weight, and more!  Four Sets. Ten Reps. 60 second break between sets.

Single Leg Press. After a three minute break, lower the amount of weight by 50% and do the same exercise. Only this time using only one leg. Put the other leg on the floor. Four Sets. Ten Reps. 60 second break between sets.

Calf Raises. Slow & steady. Four Set. 12 Reps. 60 rest between sets.

Hanging Leg Raises. If you have the arm strength to hang there for 12 reps on this exercise, you're pretty strong. Four Sets. 12 Reps. Otherwise stand in place and do 24 knee-lifts for each leg. 

Cardio: 30 minute Walk, Bike, or Swim.

That's it for Day-Two. Have a great workout and thanks for reading. Leave your Questions/Comments below. 


-Charles