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[WOTM, 10/2015] Annihilate Your Legs With The Lower Body Lumberjack Workout

Posted by on Oct 19, 2015 in Featured Article, Legs, Legs & Butt Workout Plans, Muscle It UP, Workout Of The Month, Workout Plans | 0 comments

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WE FLY HIGH.

You won’t be able to walk, though. That’s our goal. Just being honest. Sorry we’re not sorry. At all.

October’s WOTM—The Lower Body Lumberjack Workout—is a BEAST of a leg workout that annihilates the lower body using a plethora of angles, movement patterns, and contraction types. It’s designed to hammer the entirety of the lower body—including the quads, hammies, butt, and calves—in succession, and build explosive power, lower body endurance, and spindling muscle tone.

We’re looking to toss mountains on your quads and make your booty pop. RAWR.

But this won’t be any amateurish, ordinary journey. Oh no. You will sweat from start to finish and it will sizzle with a long, caustic burn, all building up to one grand finale — a HIIT-fueled blaze of glory that’s guaranteed to pound your heavy legs far into the ground.

And leave your legs feeling like JELL-O. #JELLOLegs.

Not only that, but it’s a cardiovascular monster. Given the hyperintensity and metabolic impact, you’ll ignite your metabolism and keep it raised for days, shred stubborn body fat, and gradually lean up from head to toe. You’ll feel the pain days after the fact, but the results are oh so worth it. Especially when your metabolism is ROARING when you’re recovering on the couch.1

Giddy up and get after it.




[WOTM 10/2015] The Lower Body Lumberjack Workout

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The Lower Body Lumberjack Workout is designed as a standalone leg workout. Do it 2x per week, with at least 2 days off in between each session.

  • To build a well-rounded physique, supplement the LBLW with dedicated upper body and ab workouts. Pick your favorite from our database of workout routines.
  • Do a light 5-minute warm-up before starting. Hit a stationary bike or jog lightly.
  • Rest 60-90s in between sets. Try to keep rest/recovery periods brief to keep intensity soaring.
  • As always, diet is PARAMOUNT for strong recovery, growth, and results. Use our handy dandy clean eating guide to keep your diet on point.
  • A printable recap of the full workout is available here.

*Click on each applicable exercise name for a full pop-out video demo. 

 

1. Barbell Squats

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How To:

Protocol: 4 sets — 10 reps

Target Muscle(s): Legs (All), Core

  • (1) Load a barbell and stand with your feet shoulder-width apart.
  • (2) Tighten your core, keep your back flat, and squat down into your heels. Lower until your thighs are parallel with the floor.
  • (3) Press up through your butt and raise back up to start.

 

2. Front Squats

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How To:

Protocol: 3 sets — 12 reps

Target Muscle(s): Legs (All), Core

  • (1) Load a barbell and stand with your feet shoulder-width apart. Cross your arms and rest the barbell on top of your shoulders.
  • (2) Tighten your core, keep your back FLAT, and squat down into your heels. Lower until your thighs are parallel with the floor. Balance your torso and resist the pull to lean forward.
  • (3) Press up through your butt and ascend back up to start.

 

3. Bulgarian Split Squats

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How To:

Protocol: 3 sets — 12 reps/leg

Target Muscle(s): Butt, Quads, Hamstrings

  • (1) Grab 2 dumbbells and stand in front of a bench or step (or use a couch, table, etc.).
  • (2) Place your right foot on top of the bench and step out roughly 2 feet. You should be able to stand comfortably.
  • (3) Lunge forward until your left quad is parallel to the floor. Keep your core tight and resist the pull to lean forward — stay as upright as possible.
  • (4) Powerfully push through your heel, contract your butt and hamstrings, and press up to a full stand.
  • (5) Complete a full set on one side and repeat for the opposite leg.

 

4. Swiss Ball Hamstring Curls

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How To:

Protocol: 3 sets — 12 reps/leg

Target Muscle(s): Butt, Quads, Hamstrings

  • (1) Lie on your back with your heels planted on top of a Swiss ball.
  • (2) Thrust your hips up and form a bridge. Your shoulder blades should be anchored into the ground, with your arms on the floor for support.
  • (3) Dig one heel into the ball and kick one leg up into the air. Powerfully squeeze your butt, roll the ball in, and then thrust your hips up into the air as far as possible (check out our video for a demo). You’ll essentially do a hamstring curl followed by a pelvic thrust.
  • (4) Hold for 1s at the top and lower back down to a flat bridge. Repeat.

 

5. Plymometric Box Jumps

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How To:

Protocol: 3 sets — 25 reps

Target Muscle(s): Butt, Quads, Hamstrings

  • (1) Stand flat on the ground in front of a box, step, or platform.
  • (2) Dip down, press through your butt, and jump explosively up on top of the box.
  • (3) Hop down and immediately repeat.

As you become more explosive, raise the height of the box/platform.

 

6. 1-Leg Romanian Deadlifts

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How To:

Protocol: 2 sets — 12 reps/leg

Target Muscle(s): Butt, Quads, Hamstrings

  • (1) Stand upright and hold 2 dumbbells in front of your body at thigh height. Place a slight bend in your right knee, kick your left leg out, and slowly slide the weight down along your leg. Maintain a flat back and tight core throughout.
  • (2) Hold the stretch for 1s at the bottom, powerfully contract your butt, and press back up to starting position.
  • (3) Do 12 reps on right side and then repeat for the left.

 

7. HIIT Cardio — The Stairmaster Blaster HIIT Workout

Protocol: Stairmaster — 12 minutes

The Stairmaster Blaster HIIT Workout runs 12 minutes and requires a stair mill (this thing). Follow the cadence below, but add a 4th interval at the end.

If you’ve never done it before, read through the full workout plan first. And if you can’t get on a stair mill, substitute it with any of these HIIT workouts. Each alternative should run for 10-15 minutes.

 

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Pages: Workout Description | Printable Workout Recap

 
 

References, Notes, Links
  1. HIIT Interval Training — The Full Guide To Fat Incineration [↩]
 

Bryan DiSanto

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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