Download a printable workout log of Monique Lopes’ Intense Leg Workout, by sending an email to thefitnish[at]gmail.com with the subject line MONIQUE, and you will receive the download link straight to your inbox!

Warm up:

• 800m run around the track.

1. triset, 5 sets of:

• 20 Back squats
• 20 straight leg deadlifts
• 50 Body weight walking lunges

2. triset, 4 sets of:

(Do these one after the other in the same weight)

• 15 Reverse lunges on smith machine
• 30 Standing calf raises on smith machine
• 10 Sumo squats on the smith machine

3. QUADRUPLE SET, 4 sets:

• 15 Single leg leg extensions
• 20 Double leg extensions
• 10 Squat and kick back with a light barbell (10 kick backs per leg)
• 15 Quick squats with the barbell

4. SUPERSET 3 sets of:

• Hamstring curls, 20 light and 10 heavy straight after each other
• Abductors, 20 light and 10 heavy straight after each other

5. triset, 3 sets of:

• 15 kick backs on kick back machine (gluteus)
• 15 wide leg press
• 15 narrow stance leg press

Followed by:

• 40 minutes of cardio, 20 minutes step and 20 minutes incline walking.

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• Facebook: Monique Lopes Fitness
• Instagram: monique.lopes_