10 Minute Workout Series: Iron Thighs!

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We’re super excited to bring you the third episode of the 10 Minute Workout Series: Iron Thighs! If you haven’t checked out the first and second episodes yet, check them out here: 10 Minute Workout Series: Ultimate Back Attack! and  10 Minute Workout Series: Chest Slam! You might find it hard to believe, but you can actually do a really good quad workout in just 10 minutes, but those 10 minutes have got to be incredible!

We get that you don’t have much time and you don’t have the energy to workout for hours in the gym every day. We know you’re busy with your career, family life and other commitments. But working out doesn’t have to take hours and hours. It can take as little as 10 minutes!!

Disclaimer

Before attempting a workout like this though, I need you to know a few crucial things. Just as with the other workouts in the 10 Minute Workout Series, this workout is INSANELY intense! Don’t be disappointed if you can’t make it to the last round when you try it the first time. Unless you’re super fit and active already, you’ll most likely struggle the first time you try out this workout. Secondly, if you’re really getting tired and struggling to make reps, stop, rest for a few seconds, and then try another rep. You don’t want to compromise quality for quantity. Every rep you do should still be controlled, strong, and with proper technique. And thirdly, you shouldn’t try and attempt a workout like this more than 3-4 times per week. If you push yourself too hard, you will experience over training, and begin to plateau. Also, trying to attempt a workout like this everyday, at least when you’re starting out, is a sure way to sustain a serious injury.

But if you do it right, you will see incredible gains in your power, fat loss, muscular definition, and in your overall fitness! And you will get a massive, powerful quads in just 10 minutes of working out!! So let’s get into it- The 10 minute iron thighs!

Let’s get into the workout!

Iron Thighs!

Warm Up

Treadmill Jog at half-pace (30 seconds)

Treadmill Jog at 75% pace (30 seconds)

Leg Swings (30 seconds)

Round 1

Squats @ 40-50% of 1 rep max (as many as you can do in 30 seconds)

Box Jumps (30 seconds)

Bulgarian Split-Squats @ 20% of squat 1 rep max (as many as you can do in 30 seconds: 15 seconds each leg)

Jumping Lunges (as many as you can do in 30 seconds)

No Rest

Round 2

Squats @ 40% of 1 rep max (as many as you can do in 30 seconds)

Box Jumps (30 seconds)

Bulgarian Split-Squat @ 15% of squat 1 rep max (as many as you can do in 30 seconds: 15 seconds each leg)

Rest 30 Seconds

Round 3

Leg Press @ 40% of 1 rep max (as many as you can do in 30 seconds)

Box Jumps (30 seconds)

Wall Sit (1 minute)

Rest 30 seconds

Round 4

Bulgarian Split-Squat Hold Left Leg no weight (30 seconds)

Bulgarian Split-squat Hold Right Leg no weight (30 seconds)

Wall Sit (1 minute)

I guarantee you, unless you are an incredible athlete already, your thighs are going to be screaming at the end of this workout! There’s a reason why it’s only 10 minutes- most guys would probably die if it was a one hour workout! This workout is going to get really difficult towards the end because you’re training with little to no spare oxygen. Check out The Workout That’ll Kick Your Butt…. for the reason behind this. This is going to force your heart and lungs to work at maximum capacity to pump oxygen throughout your body. You’re thighs, glutes, hamstrings, calves and hips will also be burning as lactic acid begins to build up in them, and you’re going to want to give up. But you need to push through this feeling to really work your heart hard!

Summary

This intense leg workout is meant to be done in just 10 minutes. There’s no problem with taking more than 10 minutes to complete it though (adding in a bit more rest between rounds is fine). You’ll probably start to slow down near the end of the workout which is normal. But if you really push yourself, this workout can help you build incredible strength and power in your quads, glutes and hamstrings, and melt any excess fat off your body!

Follow our blog to get a notification when we release the next workout in the series: Glutes of Steel! Also check out Get Better Results in Way Less Time… and The Number One Reason Your Workouts Suck…

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