WHEW CHILEEEE
For the record, NEVER start your leg day with Bulgarian split squats. Unless it's just me, but my legs were pretty cooked after 4 sets of those 😭 😆
I will definitely save those for the end next time...because the rest of the workout my leg were shaking lol
I did 4 sets till failure for everything and mainly used 10, 20, and 30 pound dumbbells. Till failure was literally like 6-10 reps after starting with the split squats...and some I was shaking on rep 6 😆
Also, before I started this workout I did about 10 mins of yoga and followed the workout with 30 mins cardio...
Top is still a favorite from Prozis ! Just be sure the code [KALIASQUEEN] is attached so you can get your discount!
Happy Tuesday. Let's make it a great day !
#legday #glutesworkout #homeworkout #growyourgluteswithme #glutes
Leg day workouts are key for building lower body strength, but the order of exercises can significantly impact your performance and muscle fatigue. Starting with Bulgarian split squats, as mentioned, can heavily tax your legs early on, leading to muscle shaking and reduced reps in subsequent exercises. This is because Bulgarian split squats are a demanding unilateral movement that challenges stability and strength simultaneously. To maximize the effectiveness of your leg day, consider saving Bulgarian split squats for later in your routine when your muscles are already warmed up but not fully fatigued. This approach allows you to perform other compound movements like squats or lunges first, building overall leg strength without early exhaustion. Incorporating dumbbells ranging from 10 to 30 pounds, as used in the workout shared, allows for adjustable resistance that matches your strength level. Performing sets to failure in the 6-10 rep range promotes hypertrophy, encouraging muscle growth and endurance. However, it’s important to listen to your body to prevent overtraining or injury from muscle shaking during reps. Adding a warm-up like 10 minutes of yoga before starting leg exercises enhances flexibility, balance, and mental focus. Yoga primes the muscles and joints for dynamic loading while reducing the risk of strains. Following your strength routine with 30 minutes of cardio supports cardiovascular health and promotes calorie burn, aiding in recovery and fat loss. For those working out at home or with limited equipment, this combination of strength training, mobility work, and cardio is practical and effective. Plus, wearing comfortable and supportive workout gear – like the promoted Prozis top with a discount code – can boost confidence and performance. Ultimately, structuring your leg day with proper exercise sequencing, adequate resistance, warm-up, and cardio integration can transform muscle fatigue into gains. Remember to hydrate, rest adequately, and modify weights to suit your level. Happy leg day!
