Roxie’s REAL Workout: Freakin’ Legs and Freakin’ Abs – Heavy Strength Part 1

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Program Introduction:

This workout marks the advent of a new series I’m starting on the blog called “Roxie’s REAL Workout”. I get asked a lot, what can I do for this (__insert body part here__), or Roxie, what do YOU do when you get to the gym… Well the mystery is over because I’ll share with you guys, right here on the RoxStar Fitness Inner Circle EXACTLY what I do, and how I do it in the gym.

Now keep in mind these are MY workouts. Your body and my body are two different beasts. So if you need to change something, or switch something out, be smart and do so!

The following program is my “freakin legs and freakin abs” workout that I hit this week. I’ve titled it appropriately and you’ll see why… It’s a KILLER AWESOME program. In fact, I’m sitting here right now (48 hours later) with my glutes on FIRE. So it does a nice job in hitting the body in all the right places…

I suggest for the amount of weight you use to be HEAVY. Heavy is a relative term, so gauge it by the fact that you should NOT be able to do any more reps than I’ve given below on your plan. If you can – YOU DIDN’T LIFT HEAVY ENOUGH!  Raise the bar, challenge yourself so you can progress, and get to the next level.

Enjoy!

Before beginning this program you must read the following Disclaimer and Terms of Use. You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program. You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may incur.

Warm Up:   Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin

TERMS AND REFERENCE

We suggest you refer to Bodybuilding.com’s amazing exercise database for full video tutorials.  That can be found here: http://www.bodybuilding.com/exercises/

** AMRAP – As many reps as possible

** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise

** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.

** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.

** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over

** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.