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Legs 4
Beginner (Gym)
Lets go!
Exercise
RPE
Sets
Reps
Rest
Tutorial
3
10
90
secs
6
Exercise
RPE
Sets
Reps
Rest
Tutorial
6
3
10
90
secs
Exercise
RPE
Sets
Reps
Rest
Tutorial
6
90
secs
10
3
Keep going!
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
Tutorial
Tempo
2:1:2
Tempo
2:1:2
Tempo
Tempo
2:1:2
Tempo
6
90
secs
10
3
2:1:2
Goblet Squats
Split Squats
Cable Abductions
Flutter Kicks
Bicycle Crunches
Farmers Walk
(Quadriceps, Hamstrings, Gluteus Maximus, Calves)
(Gluteus Maximus, Gluteus Minimus, Quadriceps, Hamstrings, Adductors, Abductors, Calves, Core)
(Gluteus Maximus, Gluteus Minimus, tensor fasciae latae)
6
90
secs
10
3
2:1:2
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
(Rectus Abdominis, Gluteus Medius, Gluteus Maximus, Quadriceps, Iliacus, Psoas Major, Pectineus, Adductor Brevis, Adductor Longus, Gracilis)
(Rectus Abdominis, External Obliques, Sartorius, Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae)
(Latissimus Dorsi, Trapezius, Brachioradialis, Quadriceps, Hamstrings, Gluteus Maximus)
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Cable Kick-backs
Star Jumps
Leg Curls
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
6
90
secs
10
3
2:1:2
(Gluteus Maximus, Hamstrings)
(Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hamstrings, Quadriceps)
(Hamstrings)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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