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[WOTM, 05/2016] Ignite Your Muscles & Build Your Leanest Body Ever With The Hardcore HIIT Workout Program

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Workout B — Legs +HIIT


 

1. Barbell Squats + Barbell Calf Raises


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How To:

Protocol: 5 sets — 12 reps + 12 reps

Target Muscle(s): Legs (All), Core, Calves

  • (1) Do 12 Barbell Squats. Lower down until your quads are parallel to the ground and explode back up to start.
  • (2) Immediately do 12 Barbell Calf Raises. Squeeze and hold your calves at the top for 1 second.

 

2. Barbell Reverse Lunges


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How To:

Protocol: 4 sets — 12 reps per leg

Target Muscle(s): Legs (All), Butt, Hamstrings, Core

  • (1) Stand tall with a barbell loaded on your back. Tighten your core, draw your shoulders back, and stagger your feet so that your left leg is in front of your right. Balance is KEY.
  • (2) Take a step backwards with your right foot and lunge down until your knee is slightly above the floor and your left quad is parallel to the ground.
  • (3) Powerfully press up through your heel and glutes, and explosively ascend back up to starting position. Repeat 12 reps with your right side and then switch to the left.

For more info, refer to our full how-to write up here – UberExercise: Barbell Lunges.

 

3. Barbell Hip Thrusts


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How To:

Protocol: 5 sets — 12 reps

Target Muscle(s): Butt, Hamstrings, Core

  • (1) Lie perpendicular to a flat bench (or any stable, comfortable surface) with your upper back propped up against the pad. Place a loaded barbell across the top of your pelvis (or slide under it) and drop your butt down to the floor. That’s starting position — you should look like a V.
  • (2) Squeeze your glutes and hamstrings, vigorously raise your hips, and thrust your pelvis up as high as possible into the air. You should form a flat bridge with your body.
  • (3) SQUEEZE your butt at the top for 1s and slowly lower down to the ground. Repeat for 12 reps.

You can also use a dumbbell, kettlebell, or weight plate.

 

4. [SUPERSET] Box Jumps Weighted Wall Sits


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How To:

Protocol: 4 sets — 15 reps + 60 seconds

Target Muscle(s): Legs (All), Quads

  • (1) Find a box or platform and do 15 Box Jumps. Squat down into your butt, swing through your hips, and jump up onto the box. As you become more proficient, raise the height of the box.
  • (2) Immediately prop yourself up against a wall and hold a Wall Sit for 60 seconds. Sit so that your quads are parallel to the floor and form a 90º angle. Place a weight on top of your quads to increase the difficulty.

 

5. HIIT Cardio — Stairmaster Blaster


Protocol: Stairmaster — 9 minutes

The Stairmaster Blaster HIIT Workout runs 9 minutes and requires a stair mill (this thing). You’re doing TWO ROUNDS back to back.

The stair mill allows you to take lunge steps and shift foot positioning, which actively hits different parts of the lower body. It’ll completely eviscerate your quads, hammies, and butt — especially after squatting and lunging yourself to death a few days earlier.

If you’re unfamiliar or confused, refer back to the full workout plan. It has all the details you could ever want. And if you don’t have access to a stair mill, substitute it with any of these HIIT workouts.

 

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Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
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