Ultimate Leg Sculpting Combination Workout

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Hi everyone,

Thought I’d attack legs today. I’m determined to get my legs into great shape for the summer, so I’m proud to wear shorts 🙂

Using resistance, single leg and plyometric exercises it’s possible to challenge those muscles from all angles. Not only is it more fun to vary exercises like this, but it’s a great way to stimulate the different types of muscle fibres, producing more stability, tone and definition.

I left the cardio out of this workout, because I wanted to add in a little run afterwards (again the training for the Marathon).

When I watch my workout videos back, I am often quite critical of my technique and what I need to improve on. I was able to do more consecutive pistols because I was on the platform and my free leg was allowed to hang rather than me holding it out for a long time. My flexibility is something I really need to work on, but it will take time to undo years of shortening. My balance and flexibility were really challenged during the single stiff-leg deadlifts, but I will keep trying to perfect this exercise. My right side is now tighter and weaker than my left – it used to be the other way round, which is odd because I have been doing a lot more single leg exercises to try and correct the difference, but maybe it’s a flexibility issue.

The Workout

Now on to today’s workout. 6 exercises per round and I completed 2 rounds. The second time through I increased the weight in some of the exercises as indicated.

  1. Kettlebell Front Squat. Round 1: 12kg  and 15 reps. Round 2: 2x12kg and 12 reps.
  2. Plyometric Jumps x 8 reps (both rounds)
  3. Pistols x 6 reps (both rounds)
  4. Kettlebell Sumo Deadlift. Round 1: 12kg and 15 reps. Round 2: 2x12kg and 12 reps.
  5. Plyometric Jumps x 8 reps (both rounds)
  6. Kettlebell Single Stiff-leg Deadlifts x 12 reps (both rounds)

I really enjoyed this workout, and I will definitely be including more plyometric exercises in future.

See you soon

Marianne

PS – If you buy a gymboss through text or banner links on my pages, I will earn a wee bit of money for that. I have been a gymboss affiliate since 2010 because I loved them then and I love them now. Especially because it one more thing I can operate that’s not on my phone.

Gymboss miniMAX

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3 Responses

  1. TomPier says:

    great post as usual!

  2. Kim says:

    Hi Marianne
    I just found your website and I am loving your workouts. I’ve done several at the gym and the kick my butt and I feel awesome afterward. I just has a quick question: I was trying to do the pistols from your workout above and I guess my legs aren’t strong enough to do six in a row (I was able to do one correctly and that was it). I was wondering if you have any suggestions on other excercises to get me stronger so that I could do them in the future?
    Thank you!
    Kim

    • Marianne says:

      Hi Kim, Glad you’ve been trying my workouts. As for the pistols, I still find them a challenge, especially if I haven’t done them in a while. What I would suggest, is make sure you’re well warmed up, and start off your workout with the pistols (so you don’t exhaust your legs too soon). Do as many full ones as you can (even if this is only one, it is still good for your flexibility to try). You could try squating down and doing pistols on the way up, partial pistols, pistols onto a chair or stool (lowering it as you improve). Also single-leg dead lifts, lunges and any single-leg exercises are all good building blocks to building strength in your legs. Persistence is the key.

      Keep it up. Great to hear from you.
      Regards
      Marianne

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