Lower Body

P.H.A.T Lower Body Hypertrophy

Workout number four of the week. Today is muscles building for you legs. You will perform 9 exercises so it will be a long and hard workout. The first exercise is Squats and you should perform it explosively. Focus on speed and explosiveness during your 3 reps. You need to lower the weight to about 65-70% of your normal 3RM to make this happen.

P.H.A.T Lower Body Power

This is the second workout in the Program P.H.A.T. Today you will target your legs and since this is a power day the lifts will be heavy and the reps a bit lower. This is probably the hardest workout in the program so make sure to sleep well and pay attention to what you eat to maximize the effect of your hard work. Make sure to rest 2-3 min between your heavy sets.

Quick Muscle Growth Leg 1

This is a leg workout in the first part of the quick muscles growth program. In the first part we do many reps with lower weights. This workout includes both super set (2 exercises) and tri sets (three exercises). You do one exercise and then immediately start the next exercise with no rest in between before you rest for the super set but for the tri set you do all three exercises before rest.

High Intensity Lower Body

Lower body workout with supersets. In our high-intensity strength training, you will combine a strength exercise with a fitness or muscle endurance exercise. This means that you will be exhausted, and it will be a challenge to perform the exercises with the correct technique. You should therefore have trained for a while and have good technique before embarking on this program.

PPL Optimal Volume – Leg

This workout is part of the training program Optimal Volume: Push Pull Leg. The program is build on three different arenas. One part for Push (chest, triceps ans shoulders), one for Pull (biceps and back) and the last part is Legs. This workout is the leg part. Make sure to warm up for 5-10 minutes before you start this workout. When doing your squats, make sure to rest 1-2 min between your sets. In the last exercises Russians Twist you do them until failure in every set, that means as many as you can perform with correct technique.

Beginner Step 2: Legs

We are now moving out of the machine park and running with free weights. The goal with this is to get stabilizing muscles and get a better, more natural movement pattern. We add more of the so-called compound exercises. This workout is for your lower body only. You need to combine it with an upper body workout later to get a balanced body.

Bootylicious B

This is a Workout B in the training program Bootylicious that uses heavy leg lifting. Many people are afraid that they will become “big and bulky” if they do the heavy leg lifting. However, IT WILL NOT HAPPEN; you will just get a firm butt and nice legs! The legs are among your largest muscle groups and can withstand being tormented!

Bootylicious A

This is a Workout A in the training program Bootylicious that uses heavy leg lifting. Many people are afraid that they will become “big and bulky” if they do the heavy leg lifting. However, IT WILL NOT HAPPEN; you will just get a firm butt and nice legs! The legs are among your largest muscle groups and can withstand being tormented!

Abs and Glutes Video Workout using Bodyweight (Medium)

A video workout for your core and glutes using bodyweight that can be performed at home as well as in the gym.

Abs and Glutes Video Workout using Bodyweight and Chairs (Easy)

A video workout for your core and glutes using bodyweight that can be performed at home as well as in the gym. You will need two chairs to be able to perform this workout.

Abs and Glutes Video Workout using Bodyweight (Easy)

A video workout for your core and glutes using bodyweight that can be performed at home as well as in the gym

Abs and Glutes Video Workout using Bodyweight (Hard)

A video workout for your core and glutes using bodyweight that can be performed at home as well as in the gym.

Abs and Glutes Video Workout using Bodyweight and chairs (Hard)

A video workout for your core and glutes using bodyweight that can be performed at home as well as in the gym. You will need two chairs to be able to perform this workout.

Glute Video Workout with Mini Bands

Abs and Glutes Video Workout using Bodyweight and chairs (Medium)

A video workout for your core and glutes using bodyweight that can be performed at home as well as in the gym. You will need two chairs to be able to perform this workout

Knee Hip Core Stability Video Workout using Dumbbells (Medium)

Knee Hip Core Stability Video Workout using Dumbbells (Medium)

Full Body Video Workout with Dumbbells and Resistance Bands (Medium)

A full body video workout using dumbbells and resistance bands that can be performed at home as well as in the gym.

Legs and Abs Video Workout using Dumbbells and Chairs (Medium)

Legs and Abs Video Workout using Dumbbells (Medium)

Knee Hip Core Stability Video Workout using Bodyweight (Medium)

Knee Hip and Core Stability Video Workout using Bodyweight (Medium)

Knee and Hip Stability Video Workout with Bodyweight (Medium)

Knee and Hip Stability Video Workout with Bodyweight (Medium)

Knee and Hip Stability Video Workout with Dumbbells (Medium)

Legs for Runners Video Workout using Bodyweight and Chairs (Medium)

Leg and Abs Video Workout with Bodyweight (Medium)

Legs and Abs Video Workout using Bodyweight and Chairs (Medium)

4 Weeks of Hell Day 8

Now we start week 2. Today is a leg day and you start with a bike ride. Before you start lifting heavy in the exercises you should first do a few easy lifts. This is to warm up your muscles and joints to prevent them from being injured. On standing calf raises you do as many reps as you can in every singel set.

4 Weeks of Hell Day 16

Leg Day! Do one set with light weights on every single leg exercise before you do them for real. This is to warm up and feel the right movement. The workout has got 2 supersets. Perform the reps with no rest between the exercises. Then you rest and start lap 2.

4 Weeks of Hell Day 23

Legs and Abs today!

4 Weeks of Hell Day 1

Workout for legs and abs. First do a proper warm up for 5 min. The workout includes 2 supersets. You do the reps in one exercise and then immediately start the second exercise. No rest in between. For the lunges you need to jump when switching legs. Please use dumbbells or a barbell for the Bulgarians. Rest 75 sec between the sets in Deadlift.

Quick Muscle Growth Leg 3

This is a leg workout in the third part of the Quick muscles growth program. In the third part we increase the weight alot and lower the reps even more. The workout still includes both super set (2 exercises) and tri sets (three exercises). You do one exercise and then immediately start the next exercise with no rest in between before you rest for the super set but for the tri set you do all three exercises before rest.

Quick Muscle Growth Leg 2

This is a leg workout in the second part of the Quick muscles growth program. In the second part we increase the weights and do fewer reps. The workout still includes both super set (2 exercises) and tri sets (three exercises). You do one exercise and then immediately start the next exercise with no rest in between before you rest for the super set but for the tri set you do all three exercises before rest.