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.
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
|Exercise Name||Reps||Sets||Weight and Notes||Tempo||Rest|
|Smith Machine Squat||
S1 – 15r
S2 – 12r
S3 – 10r
S4 – 8r
|4||For this be sure to really load up the glutes, keep your weight in your heels. Try to squat as deep as you can – go ATG||2/0/2||None|
|Landmine 180s||20r||4||Explosive/Fast 1/0/1||60-90s|
S1 – 10r
S2 – 11r
S3 – 12r
|3||For this one, choose a weight that is HEAVY and really is a challenge to complete for the first set. Then each set after you’ll leave the weight the same, but this time focus on increasing by one rep each time. The goal is to challenge the body by increasing volume slightly each set.||2/0/2||No Rest|
S1 – 20r
S2 – 21r
S3 – 22r
|3||Drive through the hips for this one. Squeeze the glutes at the top. The video shows the swing with one hand, but hold onto it with both for this one. The weight should be the same HEAVY weight as above.||Explosive/Fast||No Rest|
|BB Split Squat Lunges||
S1 – 12r
S2 – 14r
S3 – 16r
|3||Sit back DEEP in the hips, load the glutes, and keep the abs tight. Each side gets one count.||Controlled/Your Own Tempo||80-90s|
|Super Set #2|
|Kneeling Cable Crunch (Rope)||
|3||Increase the weight for each set, even if just by a little bit. The first set should be HARD to complete, and you start to feel that burn around rep 10 or 11.||2/1/3||60-90s|
|Mountain Climbers||20r||3||Each side gets one count||Explosive and fast||Minimal rest|
|Giant Set #2|
|Nordic Hamstring Curls||
S1 – 12r
S2 – 13r
Controlled/Your Own Tempo
S1 – 15r
S2 – 15r
|Inchworm||10r||2||Walking out with your hands followed by your feet is ONE full rep.||
Controlled/Your Own Tempo
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.