Name: Chandré Jeppe
Age: 18
Height: 1.66m

Favourite exercises to target the booty?

Squats or weighted hip thrusts.

 

A post shared by Chandre Jeppe Fitness (@chandrejeppefitness) on May 15, 2017 at 12:27am PDT

Favourite exercise to target the quads?

Leg extensions.

Favourite exercise to target the hamstrings?

Stiff leg deadlift or good mornings.

What are your top tips when training legs?

Try to do heavy weights with the correct form.

 

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A post shared by Chandre Jeppe Fitness (@chandrejeppefitness) on May 27, 2017 at 4:34am PDT

What does a typical leg workout look like for you?

• 2 minutes cycling for warm-up
• Leg extensions
• Lunges
• Deadlifts
• Leg press
• Leg curls
• Squats
• Weighted hip thrusts
• Donkey calf raises
• Standing calf raises

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Full Interview With Software Developer Turned Fitness Athlete, Shweta Mehta.

What sort of calisthenics exercises do you include in your training? And what body parts are they for?

You need good upper body strength and a very strong core to perform calisthenics and calisthenics helps you build your upper body and core. Yes it’s a parallel process.

I am not doing complete calisthenics practice nowadays, I have given a break to it as I am concentrating on muscle building with the help of weights. However I still use a few exercises to get the benefits.

A few of them are:

• Weighted headstand to build core
• Hand stand walk for concentration and balancing
• Hand stand pushups for shoulders and arms
• Various L-sits for arms and core
• Bar balancing, one arm and isometric pull ups, hanging or upside down crunches and more.

Why do you choose to use calisthenics exercises in addition to weights?

The main reason I use calisthenics is because it maximizes strength. It makes the body work as an integrated unit and not concentrate on an individual muscle.

Almost all the bodyweight exercises are compound exercises.

Secondly, it helps you to keep a watch on your body fat and weight always, because the goal of calisthenics is to master lifting one’s own body. So you can’t set a goal of playing on the bar without taking care of your weight. Basically you can’t let yourself get fat and still plan to do one arm pull-ups.

Lastly, bodyweight training doesn’t require much equipment so I am not dependent on gym during the holidays and when I travel. I still work on my whole body with this training and not only cardio.

Were you intimidated the first time you went into a gym? Do you think many girls are?

Yes of course, I remember that day very well. I didn’t feel good in gym clothes, actually no clothes used to fit as they fit now.

I also remember the initial days of my swimming classes, it was so embarrassing to get into a swimsuit with a chubby body.

But I also wanted a bikini body and one day, I stopped seeing myself in the mirror and decided to just work on my body for a few months. I kept on working out hard with clean food and yes I got rid of that embarrassment.

I smile when I think about my initial days in the gym. I would also like to add that I used to skip the day when I had push ups planned, I used to find it soo hard to do even 5 push ups. And now, I can do 50 plus in one stretch and it definitely feels good.

And yes I think many girls share the same feelings which I did. Many of them have body image issues, eating disorders and lack of confidence. And for a fact, over weight people are always used as a subject for comedy in real life.

I would suggest forgetting everything and just give it a try, everyone has to start at a point. It’s never too late to start something new.

What are some great exercises that you do for your core and abs?

I perform abs twice a week and not more than 20 minutes per session. You work on your core automatically if you lift heavy, while performing compound exercises and while performing calisthenics.

Whenever I perform, I prefer supersets. I am mentioning 2 of them below:

• 5 * 20 weighted cable crunches

Superset

• 5 * 20 in-out abs

Superset

• 5 * 10 full sit ups on declined bench

OR

• 5 * 20 weighted cable crunch

Superset

• 5 * 20 Leg Hip raises

Superset

• 5 * 20 Flutter Kicks

I also include hanging leg raises, planks, stability ball crunches, weighted ab machine etc. The only thing I make sure is I make it intense by doing supersets and perform them after any weight session. I do not include any exercise for obliques.

What are some of your favourite exercises for building your glutes and hamstrings?

• Squats
• Single Leg Curls
• Stiff Legged Barbell/Dumbbell Deadlifts
• Push Downs on assisted chin up machine
• Plyometrics.

What does a typical leg workout look like for you?

My typical leg workout is always about one muscle group. I split my leg workouts in three day sessions. So basically I have three leg day sessions a week but I target different muscle groups on each day.

• Monday is always quadriceps day.

Typical Exercises are Squats, Lunges, Leg Extensions, Leg Press along with other exercises.

• Thursday is always Hamstrings (+Plyometrics) Day

Typical Exercises are Squats, Leg Curls, Stiff Legged Deadlifts along with other exercises.

• Friday is Glutes Day

Typical Exercises are Squats, Kickbacks, Bench Wraps along with other exercises.

I add one session on Saturday that is not planned as part of my workout routine. I call is Squat Day. I do only squats as part of my weight session on this day.

I split them but there is no compromise on the intensity of workouts, every leg day is a typical painful leg day.

Full Interview With Software Developer Turned Fitness Athlete, Shweta Mehta.

The post All About Training & Calisthenics With Fitness Athlete, Shweta Mehta Plus Leg And Ab Workouts! appeared first on FitNish.com.

What are some of your favourite leg exercises?

• Squats
• Lunges
• Leg extensions

What are your top 3 tips when training your legs?

1. Challenge yourself and add some weight.
2. Train legs at least twice a week.
3. Make sure your form is correct.

In your opinion, which is the most common leg exercise that people do incorrectly?

Squats. We all, when we start off make the mistake by trying to squat too heavy. Start off lighter and concentrate on your form.

What does a typical leg workout look like for you?

• Weighted High Steps
• Weighted Lunges
• Squats
• Leg extensions
• Lying leg curls

What are some of your favourite ab exercises?

• Hanging Leg Raises
• Crunches

What are some of your tips to the ladies for getting such rock hard abs like yours?

• Train your abs everyday.

Eat clean, its true what they say “abs are made in the kitchen.”

How often do you train abs?

Every day, it’s my favourite muscle group to train.

Do you add weight?

I alternate between the days.

• Monday, Wednesday, Friday: Bodyweight
• Tuesday, Thursday, Saturday: Weighted (3 Kgs).

What does a typical Ab workout for you entail?

• 100 leg raises
• 100 crunches
• 100 reverse crunches

Read Natasha’s Full Interview!

The post Legs And Abs Training And Full Workouts With WFF Pro, Natasha Martens appeared first on FitNish.com.

What are your 3 best go to Quad/thigh exercises?

1. Leg press
2. Squats
3. Lunges

What are your 3 best go to Hamstring/Glute exercises?

1. Stiff leg deadlifts
2. Hyperextensions
3. Sumo squats

Which is the most overrated leg exercise in your opinion?

None. You need them all to work the different muscles that make up the leg.

And the most underrated one?

I think people in general don’t train legs so here I’d have to say, all leg exercises haha

What are your top 3 tips when training your legs?

1. Enough volume (legs grow with lots of sets and higher reps).
2. Heavy heavy heavy.
3. Perfect form.

In your opinion, which is the most common leg exercise that people do incorrectly? And how can they fix it?

Squats.

Find someone who you know will be completely honest with you. Ask them to watch you perform the exercise to give you feedback afterwards, or help you while you do the exercise. Or ask someone to video you so you can see for yourself where you need to improve.

What are some common mistakes girls make when training their legs that you are aware of?

Too few exercises, with little to no weight. You need to push heavy if you want to grow legs.

What does a typical Leg workout look like for you?

• 5 minute warm-up and stretching
• Lunges 4 x 50
• Leg press 4 x 15-20
• Single leg leg press 3 x 15-20
• Squats 4 x 15-20
• Lying hammy curls 4 x 15-20
• Leg extensions 4 x 15-20

Nicolene’s Full Interview!

The post Leg Training And Full Leg Workout With Nicolene Booysen appeared first on FitNish.com.

What are your 3 best go to Quad/thigh exercises?

1. Leg extensions
2. Squats
3. Reverse hack squats

What are your 3 best go to Hamstring/Glute exercises?

1. Stiffleg Deadlifts
2. Lying leg curls
3. Single Leg Standing Hamstring Curls

Which is the most overrated leg exercise in your opinion?

Smith Machine Squats as it limits your range of motion compared to free barbell squats.

And the most underrated one?

Deadlifts!!!

Find a Coach and learn how to do Barbell deadlifts as it works your legs, hips, back, lats, arms and grip all at the same time!

What are your top 3 tips when training your legs?

1.  Start with squats when your energy levels are highest and you can perform this exercise to your full potential.
2. Every rep is important. Rather aim for quality over quantity reps.
3. Incorporate high intensity interval cardio / functional exercises between your resistance training routines. Functional Training keeps your heart rate up thus resulting in maximum fat loss.

In your opinion, which is the most common leg exercise that people do incorrectly? And how can they fix it?

hmmmm, I can’t seem to choose between these two… Squats as well as leg press.

• Squats:

When doing a squat your technique and body positioning plays a vital role since doing this exercise incorrectly can lead to serious injury. You want to keep all your body weight on your heels. If you don’t have experience with squatting rather go lighter on the weights at first until you feel comfortable enough to go heavier.

• Leg press:

Remember to NEVER lock your knees!!

What are some common mistakes girls make when training their legs that you are aware of?

Well a common mistake I use to make was not doing my exercises in full range of motion thus hindering an effective workout. Don’t be afraid to go all out!!

What does a typical Leg workout look like for you?

I always superset to boost the intensity of my workout and burn more calories!

• 20 x Barbell Squats
• 20 x weight assisted Lunges
• 20 x jumping squats
• 20 x Leg extensions
• 20 x Stiff leg Deadlifts

Complete 4 sets with 2 minute rests between sets to get your heart rate back to normal.

Read Leana’s Full Interview!

The post Leg Training Tips And Full Workout With Leana Viviers appeared first on FitNish.com.

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.

Follow her:

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

The post Learn From Monique Lopes As She Shares 1 Of Her Most Intense Leg Workouts! appeared first on FitNish.com.

Download a printable workout log of the first of Monique Lopes’ Leg Workouts here:

• Editable Word Document: Monique Lopes muscle building leg workout
• Pdf Document: Monique Lopes muscle building leg workout

The Leg Workout

Warm Up:

•  15 minute cycle level 4

1. Triset, 5 sets of:

• 20 Lunges
• 20 Lying down hamstring curls
• 20 Leg extensions

2. superset, 5 sets of:

• 10 Dumbbell straight legged deadlifts (as heavy as possible)
• 12 Leg press ( as heavy as possible)

3. QUADRUPLE SET, 5 sets of:

• 12 Glute kickbacks on leg extension machine (per leg – as heavy as possible)
• 20 Goblet squats
• 5 Goblet squat holds (5 second hold at the bottom)
• 30 Weighted hip bridges

4. Standing calf raises

• 5 sets of Standing calf raises (10 slow, 10 fast, 10 slow = 1 set ) as heavy as possible.

Cool off:

• 5 minutes stretching.

Download a printable workout log of Monique Lopes’ QUADS, HAMSTRINGS & CALVES muscle building leg workout here:

• Editable Word Document: Monique Lopes QUADS HAMSTRINGS CALVES muscle building leg workout
• Pdf Document: Monique Lopes QUADS HAMSTRINGS CALVES muscle building leg workout

QUADS, HAMSTRINGS & CALVES workout

1. 100 body weight walking lunges

2. SUPERSET, 4 sets of:

• 25 Front squats
• 25 Straight single leg deadlift with a dumbbell

3. SUPERSET, 4 sets of:

• 20 Jump squats
• 15 Goblet squats (keep the intensity high and only rest 30-60 secs between sets)

4. SUPERSET, 4 sets of:

• 30 Seated hamstring curls
• 15 Split jumps

5. lying hamstring curls, 4 sets:

• 10 single leg lying hamstring curls
• 10 both legs (40 secs rest between sets)

6. SUPERSET, 5 sets of:

• 20 Standing calf raises
• 10 Donkey calf raises (very heavy)

7. seated calf raises, 4 sets:

• Seated calf raises, 20 light, 10 heavy, 20 light 10 heavy.

Follow Monique here:

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

Photography Credit:

• deannaphotography

The post Learn From Monique Lopes As She Shares 2 Of Her Muscle Building Leg Workouts! appeared first on FitNish.com.

This is a great workout for the ladies (and the guys can do it to, just adjust the weights to suit you. For the more advanced lifters, you can always add more sets or reduce your rest periods in between sets). The workout is a classic upper leg routine with a big emphasis on the glutes (booty / butt, hamstrings) area. It will help give you that firm and rounded behind.

Download a printable training log of the Female Gym Leg Workout,  here:

• Editable Word Document: Female Gym Leg Workout Focus GLutes And Hamstrings
• Pdf Document: Female Gym Leg Workout Focus GLutes And Hamstrings

Warm Up:

• 5 minutes skipping/running to warm up.

Exercise 1:

• Leg extensions

Sets: 4
Reps: 20, 15, 12, 8
Increasing weight each set

Exercise 2: (Optional)

• Front squats

Sets: 3
Reps: 15, 12, 10
Increasing weight each set

Exercise 3:

• Squats

Sets: 4
Reps: 12, 10, 8, 6
Increasing weight each set

Exercise 4:

• Leg press (Feet placed high up on the apparatus)

Sets: 4
Reps: 12, 10, 8, 6
Increasing weight each set

Exercise 5:

• Bridge (Optional to add weight to your lap)

Superset with

• Stiff – legged dead lifts

Sets: 4
Reps: 15, 15 , 10, 10
Increasing weight each set or on the second set

Exercise 6:

• Walking Lunges with kickback (Optional to add weight to your back)

Sets: 3
Reps: 12, 10, 8
(Increasing weight each set)

Cool Down:

• 20 minutes stretching and meditation

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