My Friday morning legs & abs routine…approximately 30-40 minutes
Ab circuit: Tempo = slow & controlled (3-4 seconds up, 3-4 seconds down)
- Bent knee leg lifts lying on back; 15 reps, 30 seconds rest followed by…
- 15 reaching sit ups (arms reaching to ceiling as you curl up); 15 reps, 30 seconds rest followed by…
- Alternating oblique crunches (side abs); 15 reps per side alternating each side, 60 seconds rest.
Repeat the above circuit one more time for a total of 2 circuits.
Leg routine: Tempo = 1 second up, 3 seconds down
2 sets dumbbell Romanian dead lift 12 reps, 60 seconds rest followed by…
2 sets of squats, 12 reps, 60 seconds rest followed by…
2 sets Romanian single-leg squats
2 sets “farmers walk” for calves (walking on tip toes for 75 seconds) 60 seconds rest
DONE!
Note: this is the a.m. portion of a new split routine I’m doing to mix things up. Tonight, I will work the legs a little more (active rest) and work my upper body hard for about 45 minutes. Breaking up a 90 minute workout into 2 smaller workouts, one in the morning and one at night, allows you to work with more intensity and triggering more growth hormone release and added recovery ability.
-Bob
