Leg day routine with free weights Ep. 20 | 96 hour fasted Short Sweet

96 hour fasted – Short and Sweet – Leg Day Ladder 1:

  1. Basic Squats x 15
  2. Single leg hip bridge to sit up x 10dc
  3. Single leg deadlift x 10/10
  4. Step over high knee march x 10DC

96 hour fasted – Short and Sweet – Leg Day Ladder 2:

  1. Jumpover Deadlifts x 10
  2. Front Loaded Squats x 15
  3. Banded Squat Jacks x 15
  4. Banded Lateral Shuffles (4/4) x 2

See the full list of leg day workouts so that you never miss the latest and greatest:

Leg workouts with Dumbells | At home YouTube routines

Other cool leg day resources to check out:

Train with Fitness Adaptations live on YouTube!

Gymming at Home with Fitness Adaptations

Tone your Thighs with these Leg Day Workouts:

Preworkout ritual:

  1. Prepare my intra workout hydration – Mix one scoop of preworkout or aminos with 1 ounce of apple cider vinegar, and water on half gallon water bottle. (See my website to see options for performance pre workout drinks below in the supplementation section of this article)
  2. Take one serving of my fat burner (30mins to one hour before the workout)
  3. Put on band (https://amzn.to/2S8emjF) for my medial epicondylitis “golfer’s elbow”.

Post workout ritual:

  1. Stretch muscles targeted.
  2. Shower.
  3. Eat one serving of my post workout protein cookies (my protein bites)
  4. I also eat one slice of bread with butter.
  5. About an hour after my post workout toast and protein cookie I eat my second “meal”. First meal is breakfast 3 hours before the workout.

Useful training posts to maximize your results:

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Other Gymming at Home with Fitness Adaptations weekly workouts at 11am:

The ultimate and most complete Health and Fitness Resources:

Need a coach? Check out free and paid online bodybuilding coach packages. If you thinking of competing, see my contest prep articles that includes how to perform bodybuilding contest prep diet, amount of cardio, programming, and more.

Build your body step by step with the Perfect Body Shape Formula. The first question to answer is, how much should I weigh? Then follow these other sub steps included in the process:

Related steps:

Step 2, find your body fat by using this how to calculate body fat percentage article (this will be used to calculate current body fat mass and current lean mass).

Learn to control your calories, hunger, and making nutrition a lifestyle by learning about intermittent fasting benefits, low carb diets such as ketogenic, how to start keto diet, and mix that up with carbs using my, what is fat a cycling diet strategy.

Once your nutrition is programmed, then learn to workout. How should you be working out to get your ideal body type? How heavy? How many reps? How much rest? If you want to workout from home check out Gymming at Home – Essential Equipment to get my recommendations for tools, equipment, and workout schedule for my YouTube workouts. If you feel like weight training is a little too advanced or just not for you, though I wouldn’t recommend not doing any weight lifting at all, check out my post, Proform treadmill review, and get started with a treadmill.

Make sure you compliment your nutrition plan with a full supplementation guide:

Order your overall health, performance, fat burners, and protein powder from here: dotFit Customized Supplementation Program

One of the most important tools to help you on your journey are tools that will help you track your daily goals, best heart rate monitor, whether it’s the Fitbit charge 4 vs versa 2, Whoop strap 3.0 vs fitbit, or calorie intake app. Lose weight from home by walking on a treadmill, check out my Proform treadmill review. After your workout, make sure you clean up. Want to make it easy? Check out the Microfiber Duster Mop Slippers Review.

Check out these other topics and books that I highly recommend: (My article and purchase)

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