1000 Rep Leg Workout

So here’s a brutal challenge for you! 1000 rep leg workout to deplete your muscles to the max, taking your leg pump to the next level! If the burn isn’t for you, then this work out isn’t for you!

A few things before you get started…

  1. Make sure you’ve had a more than adequate warm up! Hop on the treadmill and go for a brisk incline walk to get those legs warmed up and the blood flowing.
  2. Get the hips and back moving before you start. Hip mobility is so important prior to a leg workout, allowing you to get maximum stretch on the glutes, hamstrings and adductors.
  3. Grab yourself a drink of water and a towel to mop your brow!

Exercise 1- Leg Extension Superset Leg Curl

Select your weight, ideally your usual working rep weight being able to just comfortably perform 20reps. You will then perform 20reps of leg extension, then jump straight into 20 reps of leg curl and rest. Be sure to take enough rest in-between sets and if you need to pause during a set take up to 20 seconds rest then carry on! Just make sure you get those reps in!

1a. Leg Extension

1b. Leg Curl

20 Reps x 10 Sets

Exercise 2-Kettlebell Swing Superset Pulse Walking Lunge

Be sure to limit the amount of bend at the knee, most of your movement should come through folding at the hips and feeling a stretch through the hamstrings and into the glutes, power out of the swing snapping back through the hips squeezing the glutes at the top of the exercise. Same with the pulse lunges, pressure through the heel to feel the stretch through the hamstring and glute. As you come down into the lunge pulse at the bottom then come up and move onto the other leg.

2a. Kettlebell Swing

2b. Pulse Walking Lunge (reps on each leg)

20 Reps x 5 Sets

Exercise 3-Narrow Leg Press Superset Pulse Squats

Feet placed hip with apart on the leg press making sure that they are high enough to allow weight in the heels and be sure to not lock your legs out at the top of the movement, keeping tension on the quads. With the pulse squats take the feet slightly wider than hip width and pulse between the bottom of the squat and half way up. You should feel the burn!

3a Narrow Leg Press

3b Pulse Squats

20 Reps x 5 Sets

Exercise 4-Hip Abduction

Be sure to get the full range of movement 2 sec hold at the top of the exercise for that extra burn! For the drop set decrease your weight by 50%.

4a. Hip Abduction

20, 15, 12, 10, 8, 5 + (dropset 10)

Exercise 5-Dumbbell Stiff Leg Deadlift Superset Split Squat

Keep the knees very slightly bent for the stiff leg deadlift, driving the hips backwards to feel the stretch into the hamstrings and glutes.

5a. Dumbbell Stiff Leg Deadlift

5b. Split Squat

12 Reps x 5 Sets

 

And there you have it! You’re total of 1000reps and hopefully some very pumped legs!