Alright, summer is looking us right in the face and daring the brave to ditch the sweats and show some leg. So what about that left over body fat that lurks right above the knee cap we so lovingly call “knee knuckles”? When did that get there?! I know, it seems it just came out of nowhere and wants to go nowhere. So what do you do?
If you’re part of The Training Studio family then you have probably heard us say over and over that there is “no such thing as spot reduction!” BUT with clean eating and training it is possible. Besides sticking to your Studio Nutrition Plan you need a kick butt training session for those legs that challenges those muscles, revs your metabolism and helps you create a tighter look by creating a stronger, denser muscle and burning the body fat that haunts your natural shapely curves.
Check out my sample workout set below for a leg blasting exercise routine to help give those knee knuckles the ol’ one two punch for knock out legs! Keep in mind, its about quality NOT quantity. Do not train your legs the day before or two days after as your muscles need time to rest and recover for best results.
Exercise
A1 Stepmill or High Incline Treadmill 5 minutes-fast pace
B1 Lunge Jump – 3 sets – 8 reps each leg – no rest
B2 Squat Jump – 3 sets – 8 reps total - no rest
B3 Body Wt Squat – 3 sets – 20 reps – 60 seconds rest then repeat
C1 Single Leg Dead lift – 4 sets – 8 to 12 reps – 90 seconds rest
D1 Walking Lunges Medium Step – 3 sets – 20 to 25 each 60 seconds rest
Notes:
• The plyometric superset (sequence B) is bodyweight only; no added resistance.
• With the exception of the dumbbell stiff-legged deadlifts, no sets should be taken to failure
Have Fun!!! Feel free to post comments about your workout experience!
