What's up guys. Happen to be strapped for time today?
Well, is it leg day? Here's a quick 45-minute workout, it'll get the job done.
Now it's not gonna be easy but it's not gonna be the hardest leg workout. Anyway
here goes routine, let me know what you guys think. You'll never have an excuse
to miss legs again. So legs in general you usually want an extended warm-up you
got to warm up the lower back the knees the hips well obviously in 45 minutes we
don't have time for that we don't have 15 minutes we don't have 20 minutes to
waste I mean usually I'll do some stretching I'll do some rolling I'll do
a couple of other drills just no time for that today
so our warm-up is actually going to be a superset of our first two movements
we're gonna go back and forth between the leg extension and the leg curl
machine now lately I've been really liking the seated leg curl I get a
better contraction at the top if you use a lying leg curl you can you know use
that instead it's not going to be that big of a deal but the good news is that
gyms usually put these machines next to each other so you can kind of just kind
of jump back and forth what I'll do and the way I'll reserve the machine that
I'm not using I'll usually leave my water bottle on the one that I'm not
currently doing kind of gives anybody an idea that yeah that that machine's taken
and I'm just going back and forth so it's not like the machine is
sitting there with a water bottle for like five minutes it's it's like not
being used for like maybe 40 seconds so as part of the warmup just want to get
the muscles warmed up the blood flowing one of the other things we really want
to do too is to pre-exhaust the muscle and partly because with 45 minutes we're
not going for max poundages so we want to actually fatigue the muscles
before we get into some of the harder movements so we're going back and forth
we're warming up leg extension you generally want to use
I'd say 16 to 20 reps where it's not really a machine that you want to go
heavy on it make sense doing sets of five for example whereas the leg curl just
the way the hamstrings you usually get stimulated usually the
muscle fiber type you're gonna want to keep it closer to eight to 12 reps
starting with the light to moderate weight all the way until we build up our
sets to maybe we could only get sixteen on that last set or two on the leg
extension and maybe eight on the leg curl so that's literally gonna take you
about 10 minutes and again you might rest a little bit between the two but
the machine should be close enough next to each other where you're just kind of
going back and forth slowly up in the weight so as soon as the quads get
stimulated and fatigued you're going to the hams by the time the hams get
stimulated and fatigued the quads have recovered you're just going back and
forth and it's not a movement in general that's going to tax the body so it's an
easy one to superset the next movements we're gonna do I'm gonna do a variation
of the deadlift what I like to do is a sumo squat a sumo deadlift so I keep my
feet wider than shoulder-width and I kind of have my hands between the legs
and I get a really nice deep stretch on the hamstrings on this again we're not
going for max poundages in fact I'm keeping my reps at like 16 per set and
that's not even the failure it's just it's gonna be hard enough but with this
I'm gonna combine it with stepping lunges we're sitting in the same station
lunges in general that's one of the things that really fatigue so I still
consider this a superset depending on your definition some people define it as
no rest between the two exercises whereas other people to find it as you
know catch your breath get some water so I still consider this
a superset because if I were just doing the sumo deadlifts alone I'm gonna be
resting a little bit more between sets so the rest time is gonna be cut I'm not
gonna rest as much but before I do my lunges and then after the lunges I'm not
going to rest as much before I get back to that sumo deadlift so in general
you're gonna be more taxed you're gonna breathe more but you should still be able
to finish this roughly 15 minutes so we're gonna assume it took you five
minutes from the leg extension and the leg curl to get over here and kind of
set that station up so you got ten minutes on the leg extension and leg
curl five minutes to kind of get wrap it up get over here that's 15 minutes 15
minutes on this that brings you to a half hour another five minutes to get
to the next station the last bit of exercises we're gonna do is a leg press
now sometimes when in a strapped for time what I really like to do is just use
that pin machine where you just kind of put the pin in the weight stack in this
case both of those were taken that's fine the sled was open and as I'm
warming up what I'm just gonna do on each set is just add a 45 pound plate to
each side working myself up to maybe eight reps at the most so I'm not going
too heavy in between that I'm doing my calf raises so in general yes we're only
doing one calf movement today calves are easy to tack on to the next workout
whether it's chest or back or shoulders or arms or whatever you're doing it's
easy to tack on calves between those exercises or those sets so obviously on
this leg workout 45 minutes calves get a little neglected we're getting a little
stimulus there though we don't want to ignore them completely but we know in
the next workout we're really going to be able to attack them in general and
it's a lot easier to tack calves on one of those days as opposed to trying to
you know get quads and your hams and it really wouldn't make that much sense so
there goes the routine let me know what you guys think in summary it's it's it's
enough to stimulate you know this isn't the ideal scenario now some of you may
ask what if I only have 45 minutes in general because I have a really busy
life well I mean if that's the case maybe your leg routine you want to do it
twice a week where one of those days you're focusing more on quads the next
day you're focusing more on the posterior chain that's fine maybe one of
those days if squats is a focus because I know in general takes about 20 minutes
to kind of get acclimated to the weight to get warmed up do all that know in a
45 minute workout if you're incorporating squats as well as other
movements it really doesn't make sense maybe if we really focus on squats on
one of those sessions you're like they could literally just be squats for 45
minutes just doing different rep ranges etc this kind of is an all-encompassing
it's quads its posterior chain it's calves now you know there's not a lot of
glute focus on here in general one of my favorite movements are hip thrusters
there's really not enough time today to do them but definitely if you got the
time you know you want to stick with core you know maybe some squats some hip
trusters hack squats whatever you could do because honestly you should literally
look and feel like this after a proper leg session but this is kind of more
of those things where I got an appointment I got an interview I got a
hot date for whatever reason you're strapped for time you need to get in get
out it's leg day don't skip leg day and if
you do you're probably gonna regret it tomorrow because you're gonna have to
end up doing legs tomorrow get it done the most important thing when it comes
to working out is consistency so get it done
regardless 45 minutes to do legs thanks so much for watching everyone so if you
liked the video please give me the thumbs up if you didn't like it let me
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the channel I'll be doing a lot more uploads in the future and I hope to see
you guys on the next one