Competition Legs

Ok, she has done it again! This is a special leg workout routine from my Twitter friend, Angelique (@MsFitBC.) Agelique has participated in several figure competitions and knows how to get ready to win first place by doing intense workouts. Here’s her latest:

How To Build Great Legs!

Here was my leg workout a few days ago adding abs in between a few sets. Keep in mind this workout is not for beginners. I always go as heavy as possible when training legs to burn as many calories as possible while building shapely legs!

Squats: At the squat rack, start with the bar for your first set and add weight accordingly. When using the squat rack, make sure you straddle your legs when taking the bar off the rack. Squat down pushing your glutes back, keeping knees in line with ankles. 15 reps

Hanging Leg Raises: If your squat rack has a bar for pullups, do some hanging leg raises. Hold on to the bars and lift your legs straight up as high as possible. Lower slowly. This is a hard exercise to try at first, most people swing all over. Tighten your core and use controlled movements. 6-10 reps

Superset 3x

Seated leg Press: I always press heavier than my body weight with this one, but play with the weight because you may be surprised as to how much you can press. Knees in line with your ankles, avoid locking knees out at the top.

Straight Legged Deadlifts: You can hold on to a bar, I like to grab plates that have a grip that you can hold on to. Knees soft, lower from hips keeping an arch in mid-back. Keep your shoulders back for this exercise, you want to avoid hunching them! If you feel a stretch in your hamstrings, then you are doing this right. If you don’t, you are most likely in a squat position. Make sure you stand all the way up as you are working your lower back as well with this exercise.

Superset 3x

Bench Step Ups: This exercise is hard, gets your heart rate up and using heavy weight with this one really burns! I held onto my 25lbs plates for this exercise. One leg at a time starting with the right leg, step up and stand straight, then step down with the right leg. Repeat with left side 8-12 reps.

V Tucks on bench: Sitting at the end of the bench, straighten legs and lower upper body towards bench. Bring knees and chest in together. Grasp the bench with your hands while doing this exercise and keep your back straight.

Superset 3x

Standing One Leg Hamstring Curl: I love this machine! If you are lucky to have this machine in your gym, use it. I like to focus on one hamstring at a time, and if you have knee problems, this machine seems to not aggravate it more. Focus on curling all the way up and slowly lowering down.

The Reptile: This is really just the plank on your hands and toes, but bringing your knee up to your elbow. I look over my shoulder at my knee so I can crunch my side even more when I bring it up to my elbow.

So this is it. I don’t add calves to my routine simply because I get a better workout for calves by skipping or running stairs. Have fun!

Thanks Angelique for a great workout! What did you think of Angelique’s leg workout routine? Share your comments below..!

Print Friendly