This post is the third of a 3 post series. I will be walking you through a push-pull-legs split workout routine. Each day of the 3 day cycle you will focus on one movement group. Today we will be focusing on leg movements.
Find the Push Workout HERE
Find the Pull Workout HERE
A push movement is anything that resembles pushing away from you with your upper body.
Muscle groups targeted: chest, triceps, front delts & some traps
A pull movement is anything that resembles pulling towards you with your upper body.
Muscle groups targeted: back, biceps, rear delts & some traps
A leg movement is anything that uses your lower body.
Muscle groups targets: quadriceps, hamstrings, glutes, calves & some lower back
For for more free workouts like this one, check out the workout page!
Before your workout begins, make sure you have your post workout fuel ready to go!
After tearing down your muscles, you need time to recover. Another thing you need to recover is the correct fuel. I recommend using a dairy-free protein powder along with a replenish/recovery drink. The Vega Sport Line is perfect for all your post workout needs.
To replenish your glycogen and carbohydrate levels, you should be consuming a good recovery drink. Vega has a Recovery Accelerator drink which will help your body recover faster and allow your body to keep burning fat instead of muscle even after your workout ends!
Then build your muscles back up with Vega Sport Protein! (chocolate is the best flave)! If you order online, you can take advantage of the 45 serving size tub. It’s nearly half the price per serving as their standard 19 serving tub, so totally worth it!
Learn more about the different proteins that Vega offers in THIS POST.
Your pre-workout fuel is just as important as your post-workout fuel!
Start off by making sure you’re well hydrated, since you will be working up a sweat during this workout. Drink a full glass of water (with a squeeze of lemon) and then start prepping your pre-workout drink.
The Vega Sport Line also has the perfect pre-workout supplement that your body needs. It’s only 70 calories and contains just the right amount of carbs and natural caffeine to keep your body going without bogging you down.
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Plyometrics is a great way to get your your heart rate up and doing some HIIT! It also helps get your legs ready to work hard and can even help with recovery time after leg day. Today we will be doing 4 movements as a circuit.
After completing each move, don’t stop and go directly into the next move! You should be continuously moving until the 4 move circuit is complete. Take less than a 1 minute rest and do it again!
Use a barbell for this superset (I like to use a pre weighted barbell for this 50-60 pounds). Back squats = bar on your back. Stiff-leg deadlifts means to keep your legs and back straight and pull through you glutes and hamstrings. With this movement pause at the bottom and pulse 3 time before standing back up. Always squeeze your glutes!!
A triset is just the same as a superset except that you perform 3 exercises in a row instead of 2. For this triset, you’ll be doing 2 movements on a leg press and one body weight movement. Start with the standard leg press with your feet shoulder width apart and focus on keeping your knees strong and stable; don’t let them save in towards each other.
Then side your feet the the bottom of the the leg press machine until you heels are just barely hanging off and move directly into the calf raises. After the calf raises, stand up and perform the pop squats before taking any rest time. Rest for about 1 minute and repeat the set!
Use a lying leg curl machine for this superset. I love this superset because it really hits the hamstrings and glutes! Start with a comfortable weight for the leg curls and then for the weighted glute bridges, you can really throw a lot more weight than you think! If you don’t have a lying leg curl machine, you can also use a bench and a barbell for these.
Bodyweight burnouts during leg days are killer! If you follow some of the other workouts I post, you may have seen this sequence before.
Right Walking Lunge – Left Walking Lunge – Right Split Lunge Jump – Left Split Lunge Jump – Sumo Jump Squat
Complete this sequence 10 times in a row, rest for 30 second or less, and repeat 4 times total! Or 40 rounds total! YOU CAN DO IT!!!
If you’re looking for a new plant based protein, read more about Vega protein supplements in this post: Top Vegan Protein Supplements – Easy for Travel
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