Jan 17 2012
On to the Next One – Killer Leg Workout
Hi Team BPM!
This 30 minute workout is quick and dirty. Your lower half will be absolute toast. Want that muscular swoop on the outer thigh? Me too. Want tight, lifted assets? Me too. Want to see the muscle definition when you walk, jump, lunge, and squat? Me too. It doesn’t just come to you. It isn’t given to you. You have to earn it. You have to work for it.
Go for your own personal best. 30 minutes is a short period of time, so if you want to make the most of it you have to push your absolute hardest the whole way through. Squat lower. Lunge deeper. Squeeze harder. Hold it longer. Let’s do this. Remember to post your scores below.
xoxo ~ Cori
On to the Next One – Killer Leg Workout
On to the Next One – Killer Leg Workout
SONG: Jay-Z and Swizz Beatz – On to the Next One – EXPLICIT
Why did I pick an EXPLICIT song? Because this workout will make you swear like a sailor.
SONG: Jay-Z and Swizz Beatz – On to the Next One – EXPLICIT
Workout Breakdown
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Time: 30 minutes. |
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Workout Type: Time challenge. |
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Workout Exercises: 6. |
Get your gear:
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BANDS Get your bands here |
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SANDBAG Get your sandbag here |
Buy the same nutrition products as me:
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PROTEIN Get your protein here |
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SUPER GREENS Get your super greens here |
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Peanut Butter Get your PB2 here |
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EGG WHITES Get your egg whites here |
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Tea Get your tea here |
On to the Next One – Killer Leg Workout
30 minutes of pure sweat and all out effort! 6 exercises. 5 minutes to absolute failure for each exercise. No rest. Move onto the next one and go. If you get tired during the 5 minutes, drop the weight and go harder, go longer. If you absolutely have to rest during the 5 minutes, get right back into it as soon as you can with proper form.
Remember to post your scores! I’m posting my weight for the sandbag, when I had to drop weight, and when I had to rest. POST YOURS! Keep track of your workouts so you know when you’re making progress!
Make a note that if you use dumbbells, barbells, or machines at the gym instead of using a sandbag you need to go A LOT heavier! I can do step ups with 90 lbs for a good minute on each leg before I have to drop weight if I’m using free weights, but with a sandbag I have to do 50 lbs. Sandbags are A LOT harder because the weight shifts, you hold it differently, you recruit more muscles and you burn more calories.
Warm Up:
Always warm up with a dynamic warm up
Sandbag Front Squat:
5 minutes
(I used a 50 lb sandbag then dropped to a 40 lb sandbag)
No partial squats. Watch how my elbows come down to my knees, but my back stays arched. If you have trouble doing full range of motion, go lighter. If you still have trouble, sit down and get back up off of a couch. Do NOT… I repeat… do NOT do partial range of motion unless you are seriously injured or have specific directions from an actual credited health professional.
Sandbag Step Ups:
5 minutes – 2.5 minutes each leg
(I used a 50 lb sandbag the whole way through)
Sandbag Bulgarian Split Squats with Bar:
5 minutes – 2.5 minutes each leg
(I used a 20 lb sandbag then dropped to no sandbag)
No partial movements. Bring that sandbag almost all the way down to the floor. If you have trouble rest it on the floor for a second. If you still have trouble, drop the bag. Team BPM does NOT do partial range of motion. It is better to do the full range of motion with less weight.
Sandbag Side Lunges:
5 minutes – 2.5 minutes each leg
(I used a 50 lb sandbag then dropped to a 40 lb and 30 lb sandbag)
Sandbag Leg Extensions with a Bar:
5 minutes
(I used a 20lb sandbag)
Squat Hold Calve Raises with Ball Adduction:
5 minutes
(I had to rest. These kill. They look easy. They are extremely deceiving. Try to squeeze the ball the whole time. GUYS — don’t skimp on calves. Please. Don’t be one of those guys that has forearms that are bigger than your calves. Trust me. We can tell. Even when you wear pants.)
That’s a 30 minute workout that will completely redefine your lower body, but only if you follow up with proper nutrition. Don’t make 30 minutes of your best effort go to waste by eating foods that fight your progress during the other 23.5 hours in the day.
Try to beat my reps! Try to do more weight than me! Try to rest less than me! Try to have better form than me! Let’s push each other. Let’s work hard together, then let’s move on to the next one. 
Follow Through
I like to post something about cardio and nutrition at the end of every post because it is important.
Cardio and nutrition are going to be two of the most important parts of achieving your results, no matter what what your goal is. You can not work off your nutritional decisions with exercise. What? You can’t eat a donut, then just do 2 hours of cardio and *poof* it will be like it never happened? That’s what I’m saying. Come on. No. You can’t.
Your body doesn’t work like a simple addition or subtraction problem. It is not calories in vs. calories out. What you eat has a chemical effect on your body. Even if you do cardio to ‘burn it off’ the chemical effect is still present. Different sugars have an affect. Different proteins have an effect. Different fats have an effect. When you take a vitamin, you understand that it has an effect in your body that cardio will not ‘work off,’ right? Food works the same way. Different foods have positive and negative chemical effects within our body. You can’t just work them off.
You have to unlock and unleash the body fat by working with your body in every aspect. Your body works in harmony like a symphony. When one instrument is off, the entire song doesn’t sound right. A good steady drumbeat can’t make up for a guitar that’s out of tune. 2 hours of cardio cannot make up for a donut. Or pizza. Or macaroni and cheese. Or wine and a baguette. Got it?
Cardio
I do a minimum of 45 minutes of stairs with intervals as cardio each and every day. When I’m trying to lose fat I usually do two separate 45 minute cardio sessions a day. Even while I have been recuperating from the car crash, I have still been able to do at least one session of my daily cardio. I love my cardio and I like to stay conditioned. I personally prefer to do a little more cardio than the average figure competitor, then also eat a little more. It takes more time and effort, but I feel the pay off is well worth it. The pay off is that I feel awesome. I feel energized by cardio. I love it.
Post Workout Nutrition
When I was trying to gain muscle I finished every workout with a protein shake, animal protein, and some complex and simple carbs. These are healthy choices for gaining or for performance. These are not the right choices for me for trying to lose fat, define and sculpt muscle. Trying to define and sculpt muscle is different from gaining muscle. This means I need to eat something different.
When I am trying to lose fat and sculpt muscle, I am much more strict with my diet. Only true food sources. No protein powder.
I finish up every workout with lean protein from true food sources (a little red meat, white chicken, white fish and egg whites are best) and some dark green veggies or Super Greens mixed with water only. Again, no protein powder. If you are a vegetarian you would most likely need to supplement with protein powder. If you are not, let me say again that true food sources work best for losing body fat.
Even when I am trying to lose fat, I still FEED my body.
Want more information about nutrition? Check out BPM.tv Nutrition 101.
You can also look at my current personal fat loss diet in order to get ideas on how to develop your own nutrition plan.
You can click on the link to my fat loss diet to get details about what works for me, but here is the basic breakdown.
This is my meal plan while I am trying to lose fat and define muscle. My carbohydrates come from complex sources only and are kept to about 100 grams per day.
My sugar is kept at about 18 grams per day. That’s it. That is less than what is in one banana. That means fruit is not in my fat loss nutrition plan. My sugars come from minimal amounts that naturally occur in veggies and in the complex carbs I eat each day. No matter what your goal, I highly recommend you watch your sugar intake, even ‘healthy’ sugar like fruit, and moderate it to a minimum based on your own personal goals.
My protein is kept at about 250 grams per day and comes from high quality, organic, free range (or wild) lean animal sources. My fats are kept at about 40 grams per day and come from my protein and complex carbohydrate choices (not additional plant sources like olive oil, coconut, nuts, or avocado).
That equals about 1800 calories per day. I don’t drop it much lower than that.
I eat natural, organic, whole foods that I cook myself, or if possible I eat them raw. I drink 1 to 2 gallons of water and a couple cups of either coffee or tea. There is no mysterious, magical diet. If you want to lose bodyfat you need to eat a fair amount of lean protein and A LOT of green veggies at every meal. Period.
Did you like this post? Tell me in the comments!
Please share your thoughts and questions in the comments. Don’t be shy! Your comments may help to inspire another. Your questions may help someone else who has the exact same question, but is too shy to ask. I love hearing from you!
Try to come up with a way to make the exercises even more challenging! Try to have better form than me! Let’s inspire each other.
