Stronger Legs & Core

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2 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Here is what you can expect in this two day leg and core routine. Both sessions are about 45-minutes long. They offer 10 unique exercises, including the first three which are dynamic warm-ups movements that you should do before you transition to working your legs with heavy weight.

This program should be performed twice a week for 4-8 weeks. In addition, you'll have your own upper body program. The goal of this plan is to build strength in your legs and core. Make sure your weight is heavy enough to complete the prescribed repetitions only.

Equipment needed: Barbell, dumbbells, and a kettlebell. If you don't have a kettlebell, you can substitute with a dumbbell instead for your one-legged deadlift in session #2.

Stay Strong,

MICHAEL WOOD, CSCS
Jefit Team

Monday
Saturday

Workout 1 10 exercises, 22 mins

Abdominal Hip Roll	1x0 reps • 30s	rest: 15s
Rolling	1x10 reps • 30s	rest: 15s
Scorpion	1x10 reps • 30s	rest: 15s
Barbell Hip Thrust	4x10 reps	rest: 45s
Barbell Single-Leg Squat	4x8 reps	rest: 20s
Barbell Front Squat	4x10,8,8,6 reps	rest: 75s
Cable Pallof Press with Rotation	3x8 reps	rest: 30s
Weight Plate Russian Twist	3x15 reps	rest: 60s
Forearm Plank with Hip Abduction	3x0 reps • 30s	rest: 30s
Extended Arm Child Pose	1x0 reps • 60s	rest: 10s

Workout 2 10 exercises, 24 mins

Abdominal Hip Roll	1x0 reps • 35s	rest: 15s
Rolling	1x0 reps • 35s	rest: 15s
Scorpion	1x0 reps • 35s	rest: 15s
Kettlebell Single-Leg Deadlift	3x8 reps	rest: 30s
Dumbbell Walking Lunge	3x10 reps	rest: 60s
Barbell Squat	4x10 reps	rest: 75s
Cable Pallof Press with Rotation	3x10 reps	rest: 30s
Weight Plate Russian Twist	3x20 reps	rest: 60s
Push-Up to Side Plank	3x0 reps • 30s	rest: 60s
Extended Arm Child Pose	1x0 reps • 75s	rest: 10s