Crush Your Lower Body With This Smart 3-Move Leg Day Circuit

All it takes is three moves to completely crush your legs—granted you’re doing this circuit from trainer Paul Sklar, C.S.C.S.

Sklar showed off the series in a Instagram post, recommending that his followers take on the workout and send it to someone else in need of a great leg day. The routine starts with quad-dominant reverse lunges, moves to ham- and glute-dominant deadlifts, and then finishes things off with full range of motion calf raises. Enter two minutes of rest, and then four more rounds (for a total of five) until your tank is on empty.

View this post on Instagram

If you’re going to be successful, you’ve got to try to find a way to make it happen. On two hours of sleep I banged out this brutal leg work out before work at 5:30 AM after a long night of taking care of a five-year-old with a stomach bug with my wife. Now go out and do your best…And tag someone who could use a great leg day?? -Five rounds of each slide with two minutes rest after the calf raises -8 reverse lunges 245 lbs -10 kettlebell deadlifts 70 lbs each -20 body weight calf raises -Use appropriate weight for your skill set #legday #noexcuses #weighttraining #calves #bodybuilding #wod #workoutmotivation #paulsklarxfit365 #paulsklarxfit #mensfitness #womensfitness Full program available in bio link or at PaulSklarXFit.com?

A post shared by Paul Sklar (@paulsklarxfit) on

The first movement, barbell reverse lunges, the number-one priority should be slowing down and moving with control the entire time, just like Sklar does in this video. Keep your hips level, brace your core, and don’t let yourself dump your weight into the hip of your standing leg.

Using a barbell is a great way to do the move, but you can and should use kettlebells or dumbbells to take the load off your spine and you want to give your grip a challenge, too. Perform 8 reps per leg, alternating sides with each rep.

Next up, Sklar performs double kettlebell deadlifts. Keep your core braced and push your butt back, as if you’re trying to shut a door with it. You should feel tension in your hamstrings; if you don’t, focus on squeezing them to get your butt below shoulder-level. Choose weights that allow you to perform 10 reps (and not many more) with proper form.

For the third exercise, Sklar cranks out 20 bodyweight calf raises, which are tougher than you might think. That’s because he performs them slowly and under control, through a full range of motion, lowering his heels below the balls of his feet. Make sure that you take as much care to move deliberately when you give it a try yourself.

Source: Read Full Article

Create Account



Log In Your Account