I’m about to share a picture with you. Some of you will be offended by it. Some of you will sexualize it. Some of you will judge me and tell me I shouldn’t put picture like that up. The quality isn’t the best. The mirror is dirty. I had no idea when I took them that I would be sharing them. I don’t care. I want to show you that you can change your body if you want it bad enough. These pictures were taken exactly 3 months apart. That’s only 12 leg days in 3 months.
Disclosure: I’m not a personal trainer (yet). These are the things I do when I train legs. Do them at your own risk!
First I do 3 warmup sets of 20, on the single-leg press. I like to do a low weight with high reps, just to get things cookin’. Don’t exert all your energy yet. Save it. You’ll need it!
Working sets. Yay!!!!
Leg extensions: 4 sets of 10-12 reps with higher weight
Feel the burn!! Fire!!
Now I head over to my gym bae, the squat rack. This is where all your booty gains are made. Ok not really, but it sounded so good. But seriously y’all. Squats are super-important. Someone once told me “Ass to grass”. That means get low. As low as you can. Lil’ Jon and the Eastside Boyz kinda low. Play the song if it helps you. No judgement here!
Squats: 4 sets of 10-12 reps, increasing weight as I go. Stackin’ plates, gettin’ dates!! I’m just kidding y’all. I don’t actually go on dates. I just saw it on a Nike t-shirt and thought it was awesome.
Sometimes from here I do the leg press or the hack squat, 4 sets of 10-12, increasing weights as I go. Sometimes I do one of these exercises, sometimes I do both. Today I neither!
Are you still with me?
Now it’s time for a superset. A superset is 2 exercises, back-to-back, with no rest in-between. I always die a little with these……..
Leg curls: 3 sets of 10-12, increasing weight and straight to kick backs, 3 sets of 10-12. Add one more set of each but the last 5 reps on the leg curl, drop it reeeeeeeaaaal slow until your hammies are on fire. The bring it back up and do it again for 5. Don’t hate me. Same with your last set of kickbacks. When you get to the top, SQUEEZE DAT BOOTY and hold it for a second. A full second. Don’t cheat yourself. Do that 5 times.
Last set best set!!
Glute bridges: 4 sets of 10-12, squeezing at the top for as LONG AS YOU CAN (on the last rep of each set). I do this with a 60 lb barbell on my hips.
Some people have asked me why I do 4 sets instead of 3. I don’t have a fancy scientific answer for it. I’ll just say this. I love the burn. I love leaving the gym with a pump so big I can barely get my regular pants back on. Do I hurt the next 2-3-7 days? Yes. But the results are there. It’s worth it. Let me know if you try this workout!
Jess the Haute Mess