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.