QUICK Leg Workout / EFFECTIVE Gym Routine

QUICK Leg Workout / EFFECTIVE Gym Routine


What’s up guys. Happen to be strapped for time today? Well, is it leg day? Here’s a quick
45-minute workout, it’ll get the job done. Now it’s not gonna be easy but it’s not
gonna be the hardest leg workout. Anyway here goes routine, let me know what you
guys think. You’ll never have an excuse to miss legs again. So legs in general
you usually want an extended warm-up you got to warm up the lower back the knees
the hips well obviously in 45 minutes we don’t have time for that we don’t have
15 minutes we don’t have 20 minutes to waste I mean usually I’ll do some
stretching I’ll do some rolling I’ll do a couple of other drills just no time
for that today so our warm-up is actually going to be a
superset of our first two movements we’re gonna go back and forth between
the leg extension and the leg curl machine now lately I’ve been really
liking the seated leg curl I get a better contraction at the top if you use
a lying leg curl you can you know use that instead it’s not going to be that
big of a deal but the good news is that gyms usually put these machines next to
each other so you can kind of just kind of jump back and forth what I’ll do and
the way I’ll reserve the machine that I’m not using I’ll usually leave my
water bottle on the one that I’m not currently doing kind of gives anybody an
idea that yeah that that machine’s taken and I’m just going back and forth so
it’s not like the machine is sitting there with a water bottle for
like five minutes it’s it’s like not being used for like maybe 40 seconds so
as part of the warmup just want to get the muscles warmed up the blood flowing
one of the other things we really want to do too is to pre-exhaust the muscle
and partly because with 45 minutes we’re not going for max poundages so
we want to actually fatigue the muscles before we get into some of the harder
movements so we’re going back and forth we’re warming up leg extension you
generally want to use I’d say 16 to 20 reps where it’s not
really a machine that you want to go heavy on it make sense doing sets
of five for example whereas the leg curl just the way the hamstrings
you usually get stimulated usually the muscle fiber type you’re gonna want to
keep it closer to eight to 12 reps starting with the light to moderate
weight all the way until we build up our sets to maybe we could only get sixteen
on that last set or two on the leg extension and maybe eight on the leg
curl so that’s literally gonna take you about 10 minutes and again you might
rest a little bit between the two but the machine should be close enough next
to each other where you’re just kind of going back and forth slowly up in the
weight so as soon as the quads get stimulated and fatigued you’re going to
the hams by the time the hams get stimulated and fatigued the quads have
recovered you’re just going back and forth and it’s not a movement in general
that’s going to tax the body so it’s an easy one to superset the next movements
we’re gonna do I’m gonna do a variation of the deadlift what I like to do is a
sumo squat a sumo deadlift so I keep my feet wider than shoulder-width and I
kind of have my hands between the legs and I get a really nice deep stretch on
the hamstrings on this again we’re not going for max poundages in fact I’m
keeping my reps at like 16 per set and that’s not even the failure it’s just
it’s gonna be hard enough but with this I’m gonna combine it with stepping
lunges we’re sitting in the same station lunges in general that’s one of the
things that really fatigue so I still consider this a superset depending on
your definition some people define it as no rest between the two exercises
whereas other people to find it as you know catch your breath
get some water so I still consider this a superset because if I were just doing
the sumo deadlifts alone I’m gonna be resting a little bit more between sets
so the rest time is gonna be cut I’m not gonna rest as much but before I do my
lunges and then after the lunges I’m not going to rest as much before I get back
to that sumo deadlift so in general you’re gonna be more taxed you’re gonna
breathe more but you should still be able to finish this roughly 15 minutes so
we’re gonna assume it took you five minutes from the leg extension and the
leg curl to get over here and kind of set that station up so you got ten
minutes on the leg extension and leg curl five minutes to kind of get wrap it
up get over here that’s 15 minutes 15 minutes on this that brings you to a
half hour another five minutes to get to the next station the last bit of
exercises we’re gonna do is a leg press now sometimes when in a strapped for time
what I really like to do is just use that pin machine where you just kind of
put the pin in the weight stack in this case both of those were taken that’s
fine the sled was open and as I’m warming up what I’m just gonna do on
each set is just add a 45 pound plate to each side working myself up to maybe
eight reps at the most so I’m not going too heavy in between that I’m doing my
calf raises so in general yes we’re only doing one calf movement today calves are
easy to tack on to the next workout whether it’s chest or back or shoulders
or arms or whatever you’re doing it’s easy to tack on calves between those
exercises or those sets so obviously on this leg workout 45 minutes calves get a
little neglected we’re getting a little stimulus there though we don’t want to
ignore them completely but we know in the next workout we’re really going to
be able to attack them in general and it’s a lot easier to tack calves on one
of those days as opposed to trying to you know get quads and your hams and it
really wouldn’t make that much sense so there goes the routine let me know what
you guys think in summary it’s it’s it’s enough to stimulate you know this isn’t
the ideal scenario now some of you may ask what if I only have 45 minutes in
general because I have a really busy life well I mean if that’s the case
maybe your leg routine you want to do it twice a week where one of those days
you’re focusing more on quads the next day you’re focusing more on the
posterior chain that’s fine maybe one of those days if squats is a focus because
I know in general takes about 20 minutes to kind of get acclimated to the weight
to get warmed up do all that know in a 45 minute workout if you’re
incorporating squats as well as other movements it really doesn’t make sense
maybe if we really focus on squats on one of those sessions you’re like they
could literally just be squats for 45 minutes just doing different rep ranges
etc this kind of is an all-encompassing it’s quads its posterior chain it’s
calves now you know there’s not a lot of glute focus on here in general one of my
favorite movements are hip thrusters there’s really not enough time today to
do them but definitely if you got the time you know you want to stick with
core you know maybe some squats some hip trusters hack squats whatever you could
do because honestly you should literally look and feel like this after a proper
leg session but this is kind of more of those things where I got an
appointment I got an interview I got a hot date for whatever reason you’re
strapped for time you need to get in get out
it’s leg day don’t skip leg day and if you do you’re probably gonna regret it
tomorrow because you’re gonna have to end up doing legs tomorrow get it done
the most important thing when it comes to working out is consistency so get it
done regardless 45 minutes to do legs thanks
so much for watching everyone so if you liked the video please give me the
thumbs up if you didn’t like it let me know I’d like to hear either way so
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uploads in the future and I hope to see you guys on the next one

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