Monday Madness: Leg Edition

Monday, the first day of the week, and unilaterally hated by all, but maybe not as much today. For some of you, today is a day free of classes or work courtesy of MLK Jr's birthday. If you aren't part of this group then I am very sorry and I hope you have a good day.

My mind set has always been the same on Mondays- lift anything but chest. Why? Isn't it international chest day? It is exactly for this reason that I don't lift chest on Monday. Nothing is more annoying then walking into a gym ready to demolish your pecs only to find that every single bench is taken.

With all that said, today is leg day! Now that you've been sufficiently let down, it is time to get your mind right and embrace that today you will demolish a great leg workout and reap several benefits from it. So let's get to the workout:

Heavy Back Squat: 5 X 20

• Although the reps are slightly higher, that doesn't mean you get to skimp on the weights
• You've got to lift big to get big!

BB or DB lunges: 4 X 20

• These can be done in place or covering distance
• Make sure to stay upright and activate that core

Calf Raises: 5 X 20

Hamstring Curls: 5 X 20

• Do these on a machine that isolate each leg, unless the one at your gym is unavailable

Leg Extension: 5 X 20

• Last exercise of the workout, make sure to stay heavy!

Ladies

We have an awesome workout that will give you a great start to your week. 

60 jumping jacks

50 crunches

45 squats

40 leg lifts

30 jumping jacks

30 bicycle crunches

20 squats

30 leg lifts

Run 10-15 minutes

-Repeat cycle (w/o running portion) another time if you're feeling good

This circuit is sure to help give you that flat stomach/toned legs that many of you are looking for. Keep in mind that Spring Break isn't getting any farther away so it is important to stay on track with your fitness and nutrition. If you want specific eating plans, send us an email themuscleinsider@gmail.com