Burn Fat, Lose Weight with These Leg Day Workouts

When it comes to designing any strength training program, Form, Function, and Flexibility should be at the top of the list of desired traits to build upon.  Designed to build full body muscular endurance, strength, and power with a combination of different strength and conditioning techniques. These two Leg Day Workouts not only build aesthetics, but more importantly lean muscle.

This style of training is efficient as it trains all five elements of fitness in one 25 – 45 minute session. Muscular Strength, Cardio, Muscular Endurance, Flexibility, and Body Composition. These circuits are designed to deliver full body strength, and real world usable strength. Creating Stability through the core and trunk is the key performance enhancement.  

Core stability allows your body to develop speed, agility and quickness. These are sought after traits in real world athletic performance. Also, stability allows the body to develop more flexibility, as well as strength which are two key elements of fitness. 

All great athletes have a balance of strength, endurance, speed, flexibility, agility, strength, power, hand eye coordination, quickness respective to their sport… In order to create a balance of all of the above, it is necessary not to sacrifice one athletic attribute for another. 


Anyone Should Be able to Develop Athletic Performance – Leg Day Workouts Enable Growth

Uniquely, this form of training is a combination of Shaolin QiGong, Kung Fu Crossfit, Bodybuilding, Olympic Training, MMA Training, Plyometrics, and Calisthenics. 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. 

“Strong people are harder to kill than weak people and more useful in general.” – Mark Rippetoe

One challenge faced for fighters during strength training is maintaining flexibility, agility, speed, quickness, and power. On one hand having strength is great, but on the other hand strength does not translate to power. Also, all the power in the world means nothing if you can not last more than 30 seconds. Both Cardiovascular, and Muscular Endurance are critical aspects of Martial Arts Training. 

All things considered, working over 75% with anything less than 10 reps will bulk you up, reducing speed and flexibility and endurance. Having definition is great, but when it comes to martial arts, I am pretty sure you would rather have performance versus aesthetics. 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. 


Leg Day Workouts Are the Cheat Code to Packing on Lean Muscle, Weight Loss, and Fat Burn

One thing you will also notice is that with Leg Day Workouts  is that there is some variant of these exercises in every circuit. Exercises like deadlifts, squats, lunges, hip thrusts, thrusters, cleans make your body move as a whole. 

Whole body movements send signals to your bodies nervous system telling it to produce more muscle, burn fat, increase metabolism, as well as an array of other health benefits.

Whether you chose to take supplements to aide your journey in the fitness world or not, having science on your side makes building muscle much easier.


Beastmode Leg Day Workouts : Circuit Training for Full Body Muscular Endurance & Strength

This Beastmode Leg Day Workout is designed to build full body functional strength. This allows your nervous system to activate more muscles during all movement. In short this increases muscular endurance, strength, and power.

“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:

Cardio 45 Min

Legs / Full Body Workout {
Deadlift x 30
Single Arm Clean & Press 30 x Per Arm
Walking Lunge 100'
} 3 - 5 x Sets
  • Perform one round of cardio then complete one superset, Repeat 3 – 5 Times
  • 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
  • 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)

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“Programming is key to improvement” – Ninos Ibraham 

Beastmode Leg Day Workouts : Circuit Training for Full Body Explosiveness

This Beastmode Leg Day is designed to build muscular endurance, strength, and power. When you train these are trained in balance this builds explosiveness.

“If you can’t explain the essence of your program to a three-year old in 60 seconds, it’s too complicated. I’ve trained with Olympic medal winners and I can assure you, they don’t do anything mysterious, they just do the exercises better than we do.” –  Maik Weidenbach 

***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:

Cardio 45 Min Walking

Legs / Full Body Workout {
Barbell Sumo Deadlift 
Barbell Front Squat
Dumbbell Goblet Thruster
Barbell Cleans
} 3 - 5 Sets X 30
  • Perform one round of cardio then complete one superset, Repeat 3 – 5 Times
  • 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
  • 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)

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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.

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