As I promised when I wrote about my Fit Diabetic Workout Plan for July, here is the detailed description and videos of my high-rep leg workout (if you haven’t seen my July workout plan post, you should take a look at that first).
High-rep leg workout
Resistance Band “Dance” (6 minutes or 2 songs on my iPhone)
I improvise the moves as I go to match whatever music I am listening to. Keep the tension in the band throughout the entire exercise (this should burn nicely after a while 😀 )
Smith Machine Squats (3 sets of 25 reps)
Don’t go too heavy but focus on going as low as you can without hurting your knees.
One-legged Smith Machine Deadlifts (3 sets of 15 reps on leg)
Keep you back straight and move like a pendulum around your waist
Smith Machine Hip Raises (3 sets of 15-20 reps)
Keep your legs straight and push through your heels
Leg Push Downs superset with Sumo Squats (3 sets of 15 reps for each exercise)
Do all 6 sets right after each other with no rest in between. Remember to keep your back straight and only use your legs for lifting when doing the sumo squats
Cable Kickbacks (3 sets of 10x10x10 for leg)
10 kicks straight back, 10 kicks to the side, and 10 kicks with bend knees (more a pushback than a kick)
Hip bridges in Smith Machine (2 sets of 20)
Finish the leg and glute part of the workout with these slow and controlled hip bridges.
Abs (3 sets of 15-20)
You can do whatever abdominal exercise you like best. I try to do a new one every time. This time, it was knee tugs on the Bosu ball
There you have it! My high-rep leg workout for July. From start to finish it takes me about 70 minutes to complete. Give it a try and let me know what you think.
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