5DollarGym Beastmode Leg Workout – Build Lean Muscle Fast

Beastmode Leg Day Circuit Builds Aesthetics, and Power. Form, Function, and Flexibility are critical components to design a successful long term a program. Beastmode Leg Day Circuit builds full body muscular endurance, strength, and power. Reactive training is efficient as it trains all five elements of fitness in one 25 – 45 minute session. Strength, cardio, endurance, flexibility, and body composition. This circuit is designed to stabilize the core while building tons of full body strength. Stability is the key to developing speed, agility and quickness. Moreover, stability allows the body to develop more flexibility, as well as strength. 

One challenge faced during strength training is maintaining flexibility, agility, speed, quickness, and power. Exercises put together in this circuit work increase prime mover strength through the dynamic range of motion. This means you gain strength through the entire range of motion, while maintaining and developing flexibility. As training progresses, so does the challenge of finding adequate training. Being human means your body adapts to exercise quickly. Combining different methods of training from many walks of fitness produces the best results. 

Additionally, Beastmode Leg Day targets the Trunk, Glutes, Hamstrings, Quadriceps, Adductors, Rectus Femoris, Calves, erector spinae, core and trunk. All things considered, a strong posterior chain improves all lifts. It also helps to prevent injury on those heavier lifts. Imagine that your legs are the base a pyramid, all movement starts here and goes through the hips. 

“Training the Posterior Chain with Full Body Movement is the Cheat Code to Packing on Lean Muscle” 

Beastmode Leg Day : Circuit Training with the 5DollarGym Workout Instructions 

All great athletes have a balance of strength, endurance, speed, flexibility, agility, strength, power, hand eye coordination, quickness etc… In order to create a balance where you do not sacrifice one characteristic for another. Moreover, Working over 75% with anything less than 10 reps will bulk you up, reducing speed and flexibility. Having definition is great, but when it comes to martial performance, big muscles do nothing but create a bigger target, and slow you down.

Completing 3 – 5 supersets is optimal, also aim for 15 – 30 reps per set. For sets 1 & 2 start within 35 – 45% RM and work up to 50 – 75% RM (rep max) for sets 3 – 5.

“Just remember, somewhere, a little Chinese girl is warming up with your max.” – Jim Conroy

***Key Notes -Pause at the Eccentric point (the point of full flexion, or most tension) during each exercise. This will deliver the best results.

Exercises:

5DollarGym Beastmode Leg Mobility - Build Strength Through the Entire Range of Motion
Cardio
Jump Rope - 10 Min Rounds

Legs {
Walking Lunge 100'
Bamboo Back Squat 30 - 40 x
Deadlift with Shoulder Shrug
}  
  • Perform one round of cardio then complete one superset, Repeat 3 – 5 Times
  • Rest 30 seconds – 2 Minutes after each superset (If you are more advanced, decrease the time between each superset, I personally rest 20 seconds or less between supersets)

Watch The Video and Please Subscribe Today

“Programming is key to improvement” – Ninos Ibraham 

 

Get your Cung Le Shirt here 


5DollarGym makes exercise available to everyone. Evolved from the spirit of Shaolin QiGong, monks would create heavy objects to lift crafted from stone. I have adapted these ancient methodologies to make things more kosher and home friendly for everyone to enjoy. 
 


Share This:

Ninos Ibraham

Ninos Ibraham has over 10000 hours of training in QiGong, Yoga, Bodybuilding, Weightlifting, Nutrition, Body Mechanics, The Human Movement System, Eastern Psychology. Ninos Used to weigh in at almost 400lbs over a decade ago. With research into nutrition, human movement science, martial arts and yoga, Ninos had an amazing 200 lb weight loss in 9 months. What makes it more amazing is that Ninos did this without the aide of doctors, personal trainers, surgical procedures, and magic weight loss pills. Ninos has been a plant based vegan athlete 95 % of the time over the last 11 years.

Leave a Reply

Your email address will not be published. Required fields are marked *