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!
- 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
- 40 minutes of cardio, 20 minutes step and 20 minutes incline walking.