Exercising and Workouts

Leg Endurance Workout #1

Looking for a great change of pace leg workout? Ever tried doing a leg endurance workout, instead of a strength one? You Should! If you play any sort of sport where endurance comes into play, for example hockey, then you need to be doing a leg endurance one endurance workout at least once a week.

I’ve got 2 pretty good workout that will really give you a good burn. The first one is listed below. It takes about 50-55 minutes and you will be doing 45 sets in total!

 

Before you start you need to keep 3 very important things in mind:

1. FORM – Remember, it’s all about FORM. Even though you will feel like you are kind of “racing” against the clock, you really aren’t. It may take you 20 sec to complete a rep one time and then 28 seconds to complete it the next time. No big deal, that just means you have a little bit less rest time that’s all. But you MUST USE GOOD FORM.

2. LIGHT WEIGHT, HIGH REPS – Endurance workouts use a lighter weight, but require many more reps. So remember, you are not trying to set high weight records here. You are trying to get a good deep burn going that lasts throughout the workout. So pick weights that allow to to complete each set, where you can feel a good burn, but can still just finish.

3. YOU NEED A GYMBOSS You will need a Gymboss Interval Timer to do time this workout.There are precisely timed workouts and really cannot be done without an interval timer. No screwing around getting into position and adding on 10-20 sec to each rest time. When the Gymboss beeps, you must GO! Otherwise you are only eating into your rest time for the next set and you will regret it.

 

Leg Endurance Workout #1 (Total Time – 50 minutes)

1. LEG PRESS – I used 2 plates. Pick a weight where you will feel the burn, but will be able to complete the below workout. –  Total time 25 minutes
        • 5 sets consisting of the following reps -10, 15, 20, 25, 30 reps (Gymboss set to 1:00 x 1 round, hit the button after each set is completed to time your rest period. This gives you a full minute rest between sets)

        • 15 sets of 13 reps (Gymboss set to 1:00 x 15 rounds, hit the button to start the timer only once and the Gymboss will continuous count down the 1:00 then go immediately into the next 1:00, so each time it beeps its time to start another set. This will give you about 40 sec rest between sets, depending on how long it takes you to complete the reps) PS – It’s easiest to clip the Gymboss right to the Leg Press machine, that way you can see the time ticking down and be ready to go when it beeps, see pic below. 🙂

REST 1:30 then go on to the next exercise

2. DUMBBELL STIFF LEG DEADLIFT-  I used 35 lb dumbbells. Again pick a weight where you will feel the burn, but will be able to complete the below workout. Total time 10 minutes
        • 10 sets of 12 reps (Gymboss set to 1:00 x 10 rounds, hit the button to start the timer only once and the Gymboss will continuous count down the 1:00 then go immediately into the next 1:00, so each time it beeps its time to start another set. This will give you roughly 30 sec rest between sets depending on how long it takes you to complete the reps) 

REST 1:30 then go on to the final exercise

3. DEEP SQUAT HOLDING 1 DUMBBELL (all the way down so your butt is by your heels) – I used a 15 lb dumbbell – Total time 12 minutes
        • 15 sets of 10 reps (Gymboss set to 00:45 x 15 rounds, hit the button to start the timer only once and the Gymboss will continuous count down the 00:45 sec then go immediately into the next 00:45 sec, so each time it beeps its time to start another set. This will give you roughly 30 sec rest between sets depending on how long it takes you to complete the reps) 

 

I am pretty sure I won’t be able to walk tomorrow. 🙂 Feel the burn!

 

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