Heavy Leg Circuts–1hour duration 1200+ cal( dont try this without proper s
Round1- (Max HR 172 Min HR124)
Squat-135lbs 20 reps,{20sec} Leg Press-315 20 reps,{20secs)24inch box Step up 60lbs (15each leg),{20 secs} Leg Curl 95lbs 20reps, Leg Extension 95lbs 20reps
{60 sec}
Round2 (Max HR 181 Min HR139)
Squat 225lbs 15reps, {30s} LegPress-405lbs 15reps,{30s} 24′ box step ups 70lbs (12each leg),{30s} Leg Curls 110lbs 12 reps, Leg Ext 110lbs 12reps
{60sec}
Round3
Squat 275lbs 10reps,{45s} Leg Press 495lbs 10 reps,{45s} 24′ step ups 80lbs (10each leg),{45s} Leg Curls 125lbs 10reps, Leg Ext 125lbs 10 reps
{60sec}
Round 4-(Max Hr 191 Min Hr156)
Squats- 315lbs 8reps,{60s} Leg press 585lbs 8 reps,{60s} 24′ box Step ups 90lbs (8 each leg),{60s}Leg curls 140lbs 8 reps,{60s} Leg Ext 140lbs 8reps
{2mins}
Bonus Round- (Max HR 182 Min Hr145)
Smith Machine Step Back Lunges 135lbs (12each Leg)+ 36inch Box Jumps 15reps {60 secs rest} X 3 sets
