Get ready for a skin-searing leg workout!
IFBB Bikini Pro, Christina Williams, takes us through one of her intense leg workouts. If you’ve been doing standard leg workouts with squats, leg extensions, and the usual suspects, then it’s time to change it up. Christina uses a unique training style to completely fry her legs.
Guys, if you think this workout is just for girls, think again.
In fact, we dare you to try it.
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Leg workout exercise #1: Banded hip thrust/squats with medicine ball
You’ll need to find a way to lock your legs in for support. If you don’t have the equipment shown, then a simple free squat holding a medicine ball will do. It’s crucial no matter how you do this exercise, that you get to at least a 90 degree bend in your knees.
The goal here is to do higher reps and recruit your slow twitch muscle fibers. You have to work both fast and slow twitch for and optimal physique.
On the last set, do all 20 reps, then drop the medicine ball and do as many reps as you can for the drop set. There’s no rest in between the weight drop. It should be one, long continuous set.
| Exercise | Set | DS | SS | Reps | Rest time |
| Medicine Ball Squats W/Band | 1 | — | — | 20 | 90 sec |
| 2 | — | — | 20 | 90 sec | |
| 3 | — | — | 20 | 90 sec | |
| 4 | — | Yes | 20/20 | 90 sec |
Exercise #2: Weighted lunges
Christina is using a machine specifically designed for this. If you don’t have this machine, it’s OK. You can substitute in free weights using dumbbells, barbells, or even a Smith Machine. In fact, the Smith Machine is probably the next best choice. Either way, Bulgarian split squats are the goal. Put one leg behind you, resting on a bench and the other leg is the working leg. Make sure your leg that’s behind you, isn’t pushing up or helping in any way, aside from balancing.
| Exercise | Set | DS | SS | Reps | Rest time |
| Weighted Lunges | 1 | — | — | 10/Leg | 90 sec |
| 2 | — | — | 10/Leg | 90 sec | |
| 3 | — | — | 10/Leg | 90 sec | |
| 4 | — | — | 10/Leg | 90 sec |
Exercise #3: Leg Press
There’s nothing special about this exercise that you probably don’t already know. Just ensure that you use a soft-lock at the top and avoid fully locking your knees. Locking out completely can lead to injury. Additionally, the soft-lock will keep constant tension on the leg muscles and ensure a better workout.
| Exercise | Set | DS | SS | Reps | Rest time |
| Leg Press | 1 | — | — | 10 | 90 sec |
| 2 | — | — | 10 | 90 sec | |
| 3 | — | — | 10 | 90 sec | |
| 4 | — | — | 10 | 90 sec |
Leg Workout Exercise #4: Individual leg press or single leg press
Here we have a machine that separates each leg individually and is plate-loaded. If you don’t have this machine at your gym, you can simply do single leg presses. The goal with this leg workout is to fully exhaust all of the muscle fibers and get a serious burn and pump.
| Exercise | Set | DS | SS | Reps | Rest time |
| Individual Leg Press | 1 | — | — | 10/10 | 90 sec |
| 2 | — | — | 10/10 | 90 sec | |
| 3 | — | — | 10/10 | 90 sec | |
| 4 | — | — | 10/10 | 90 sec |
Exercise 5: Superman’s for glutes and hamstrings
If you don’t have this machine for your leg workout, you can substitute with glute kickbacks using a low cable and an ankle attachment.
| Exercise | Set | DS | SS | Reps | Rest time |
| Supermans With 2 Second Squeeze At Top | 1 | — | — | 10 | 90 sec |
| 2 | — | — | 10 | 90 sec | |
| 3 | — | — | 10 | 90 sec | |
| 4 | — | — | 10 | 90 sec |
Exercise #6: Jacob’s ladder
This machine is killer for your final burnout. A lot of gyms don’t have this specific machine, and if they don’t there’s no need to worry. You can do an above-average pace on the stair mill for 60 second intervals rather than the 30 second intervals listed below. This is simply because the stair mill doesn’t allow you to safely sprint the way you would on a Jacob’s ladder. So we’ll decrease the intensity slightly, and increase the interval duration.
| Exercise | Set | DS | SS | Reps | Rest time |
| Jacob’s Ladder | 1 | — | — | 30 sec | 90 sec |
| 2 | — | — | 30 sec | 90 sec | |
| 3 | — | — | 30 sec | 90 sec |
If you liked this workout then it’s time to take advantage of 14-days of FREE RESULTS NOW!
Our All Access Pass gives you 14 FULL DAYS to try out any and every program we offer. You also get full access to our weekly content section, The Spartan Army, where you get new weekly video content including motivational videos. You have absolutely nothing to lose and everything to gain.
Body Spartan All Access
Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL- Get full access to our all of our amazing programs
- Full, custom calculated nutrition
- 10 & 12 week programs
- Instructional videos
- Full workouts
- Triphase, polymorphic, and contest prep style training
- Body composition tracker
