FULL LEG DAY EXPLAINED | How I Warm Up
Hey, guys!
In this video, I'll be taking you through an entire leg day with me!
This video won't be in a follow along with me style like many of my other workout videos, but I'll still be taking you over all the steps of a typical workout for me.
If you wanna give it a go, this is going to be a more advanced/intermediate workout perfect for anyone who is pretty comfortable at the gym and is looking to take things to the next level!
Please see down below for outfit details, the full written workout, music playlist, and other videos I mentioned!
Of course, most importantly, never forget that your fitness goals are fueled also through your nutrition, so always remember to stay consistent with both your nutrition & training.
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*This video and description contains affiliate links. This helps support the channel and allows me to continue creating more content for you. Thank you for your support!
OUTFIT DETAILS & THINGS:
- White Hoodie & Leggings: Alphalete
- Shoes: Vans Canvas Sk8 Hi | https://go.magik.ly/ml/10iv9/
- Sports Bra: Lululemon | https://go.magik.ly/ml/10iv6/
- Headphones: Bose QC35 II | https://go.magik.ly/ml/10iv8/
- Resistance Bands (for glute activation exercises) | https://amzn.to/2H7TnuP
- SBD Lever Belt | https://www.sbd-usa.com/product/sbd-belt/
- Inill Liquid Chalk | https://www.inillstrong.com/liquidchalk | Discount Code: NAOMI10
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LEG DAY WORKOUT:
1) Foam Rolling | 5-15 minutes
2) Fire Hydrants | 12 reps/leg
3) Donkey Kicks | 12 reps/leg
4) Glute Bridges | 12 full reps + 12 pulses
5) RDLs | 2x12-15 reps
6) Leg Swings (Front to Back & Left to Right) | 12 reps/leg for each
7) Sumo Deadlifts (Warm Up Sets) | 3x2-8
8) Sumo Deadlifts (Working Sets) | 4x2-4
9) Leg Press | 3x15 reps
10) Leg Extensions | 3x12/leg
11) a. Hip Abductions (pyramid set):
- 15 reps at a lighter weight
- Increase the weight for 12 reps
- Increase the weight again for 9 reps
b. Cable Step Ups | 12 reps/leg
c. Rest for 1-2 minutes
Repeat a-c for a total of 3x.
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My workout guides: https://naomikong.com/collections/all
Cute Workout Clothes: https://shoptlf.com/Naomi
(Discount Code: "TLF-NAOMIKONG")
Bodybuilding supplements: https://goto.bodybuilding.com/rNqBR
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HOW TO RDL | https://youtu.be/pwGLw2xJCGw
HOW TO DEADLIFT | https://youtu.be/vadTBs2JfNI
BASIC FITNESS WORDS EXPLAINED | https://youtu.be/hdRkSMideWc
For more workout videos and daily fitness motivation, follow me on:
INSTAGRAM: http://www.instagram.com/naomi.kong
FACEBOOK: http://www.facebook.com/naomikongfitness
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OTHER:
- Lashes: https://amzn.to/2ljP6cE
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Music Playlist:
- Arms of Gold | Tape Machines ft. Mia Pfirrman
- Dive | Lvly ft. Mia Pfirrman
- Bittersweet | Tilden Parc
- Love on Me | Katnip ft. King Sis
- Would You Stay | Mindme ft. LeJune
#naomikong #naomikongfitness #legworkout