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Halloween Leg Workout (Don’t Be Scurred!)

squatsNeed something fresh and new for leg day? This was the leg workout we did on LiveExercise. We bring a brand new workout to LiveExercise every week!! We just shot our 93rd episode – and there are thousands more to choose from featuring all kinds of other workouts led by some awesome trainers including a kettlebell show, kickboxing, yoga, bodyweight, beginners workout and more!
This workout is a little complex, so if you aren’t a member of LiveExercise, you may want to get the free trial and follow us along for correct pace and form. :)

Leg Workout

TOOLS: Dumbells, Kettlebells OR Olympic set (squat rack, bar & plate weights). This workout is easily modifiable to fit your 

SQUATS

30 Seconds Heavy Back Squats
Light Sissy Squats (feet together)
– 8 Reps Slow on the Concentric (movement UP)
– 8 Reps Slow on the Eccentric (movement DOWN)
30 Seconds Heavy Back Squats
Light Regular Squats (feet shoulder width apart)
– 8 Reps Slow on the Concentric (movement UP)
– 8 Reps Slow on the Eccentric (movement DOWN)
30 Seconds Heavy Back Squats
Plie Squats (feet wide and toes pointed out 45 degrees)
– 8 Reps Slow on the Concentric (movement UP)
– 8 Reps Slow on the Eccentric (movement DOWN)

LUNGES

30 Seconds of Heavy Alternating Step Back Lunges
Right Static Lunge
– 8 Reps Slow on the Concentric (movement UP)
– 8 Reps Slow on the Eccentric (movement DOWN)
30 Seconds of Heavy Alternating Step Back Lunges
Left Static Lunge
– 8 Reps Slow on the Concentric (movement UP)
– 8 Reps Slow on the Eccentric (movement DOWN)

5-MINUTE BUTT AMRAP

8 Weighted Curtsies (R leg)
8 Step Back Lunges  (R leg)
8 Weighted Curtsies (L leg)
8 Step Back Lunges  (L leg)

HAMS

Heavy Straight Leg Deadlifts
Cobra or Upward Facing Dog (to relieve low-back tension)

SUGGESTED STRETCHES

Squad Stretch
Hip Flexor Stretch
Hamstring Stretch
Inner Thigh Stretch
Low Back Stretch

Try more of our BCx Boot Camp Workouts at LiveExercise!

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