“T” bar row with deadlifts and leg curls, 3 sets,

“T” bar row with Lat pull back to “T” bar row, 3 sets,

Smith heavy lunge 5 sets, 15 reps per leg,

finshed with deep squats and plyo jump squats.. my glutes hurt already!

 they are your best friend when it comes to managing your weight,
reducing body fat, and keeping your arms, legs, abs and glutes tight and shapely.

No bulk just a beautiful lean contured body!

 most unique bootcamp exercises, tabatas, crossfit , tornado training…

 exciting, challenging and extreme results….

JOIN TEAM FIT

Keep in mind this is an advanced level and must know how to perform all exercises correctly.

Warmup: 10 reps: Leg Press 135# and10  Barbell squat: 95 pounds

Barbell Squat: parellel, full range of motion:
115 #: 10 reps
135#: 10 reps- 4 sets (110% of body weight)

Double Hack Squat: all the way to the bottom below parellel
Go all the way down, come up 1/2 way, all the way back down and then all the up = 1 reps
90#: 10 reps: 70% of Body weight
Repeat  3 sets

Weighted parellel skater lunges: 30 reps
1 L Lunge; 25# DB, 10 reps per leg, parellel
Leg curl, 10 reps, 75#

Repeat this combo 3 x

Go back to the squat rack, legs should extremely tired and shakely,
with 115# perform 10 reps for 3 set..

1. Light weights lots of reps: If you want to increase strength, raise your metabolic rate, and have more definition put the 2 or 5 pound DBs down.  Failure or fatique should come at no more than 15 reps
2. Failing to Plan:Make a list of 8 to 12 exercise so you don’t wander around the gym.
3. Poor Form
4. Too much resting: No more than 30 to 90 seconds between sets
5. Social butterfly: Partner is great but make sure your attention in on the training not chatting.
6. In a rut:  Change up routine
7. Reading or watching TV: Preoccupy your mind by reading or TV is fun, but chances are you are not putting in your hardest effort.   Focus and push harder.
8. Muscle isolation: Bicep curls or leg curls are isolators.  Perform exercises that use many muscles such as pushups, DB rows, Squats.

Brenna has been attending SWAT Fit Camp for one year.  She has other hobbies…

Gymnastic is one of them… Check out how good she is….

She has a big competition in San Antonio on April 10th.

OPTION # 1: Do tons of cardio nearly every day.   Go light on weights so you don’t bulk them up?
OPTION  #2: Focus way more on weight workouts.   Continue to do cardio, but only a few times a week for short sessions
OPTION #3:Slam your legs with heavy weights routines.   And on other days do cardio in the form of high intensity intervals sessions

I received 3 comments one for each of the options…   Correct answer…. Heavy weights, slam the legs and high intensity cardio for about 30-40 minutes.

Lifting heavy on your leg days creates hormonal changes that ultimately result in a faster resting metabolic rate, which translate to burning away stubborn fat in your legs.   But it is not a matter of merely lifting heavy, the rep range must be 10 to 20.   so just because your doing  more reps, don’t use light weights.   The higher reps helps in the shaping and contouring  the legs.

So why not a lower rep range with heavier weights?  It will fail to spark enough lactic accumulation to trigger increased release of human growth hormone and testosterone.   It is these nature fat burning hormones that ingnites fat burning and a higher resting metabolic rate even while you sleep.

The bottom line weight lifting is mandatory for streamlining and shaping legs.   Free weight exercises are best such as walking lunges or squats.    With 15 or 20 reps of a heavy weight, your legs will be cooked..  Be sure the weight you select, you can handle and your muscles, joints, and connective tissue can handle.

Test your fitness knowledge thru a comment

OPTION # 1:
Do tons of cardio nearly every day.  Make cardio your primary mode for leg exercise.   Go light on weights so you don’t bulk them up?

OPTION  #2:
Focus way more on weight workouts because these will do more to shape and tone big legs.   Continue to do cardio, but only a few times a week for short sessions

OPTION #3:

Slam your legs with heavy weights routines.   And on other days do cardio in the form of high intensity intervals for about 30 minutes sessions.

reply with a comment with your answer and i will update this post in one week…..

When they know they have “assisted” pullups they resist… maybe the fear they can not do them, or knowing how hard they are or how sore they will be the next day….

But i am proud and happy to say they did them wednesday and i think they were very proud of them selves…

Just goes to show you, when you put in the effort, the rewards are  GREAT!