Legs and Back Ultimate Strength Workout

Legs and Back Ultimate Strength Workout :

Here we go guys another combination you've not been expecting ,and the least .....Legs ,this combination is to keep you going ,doing legs alone can be exhausting and boring (even if you'd have Drake on your playlist),but combining it with back exercises can keep you motivated .
So here it is guys a workout designed for your wildest fantasies !!


Warm ups (Free form):
1-Jogging in place (30 s)
2-Legs swing (L+R) (10 reps)
3-Squat push-pull (push and pull an invisible wall while squatting)
4-Lungs side bend (lung while bending your upper body with your hands ,left and right)
5-Standing supine twist
6-Shoulder rotations
7-walkdown (basically it's like walking with your hands on the floor while maintaning your feet on the same spot)
8-jumping jacks
9-high knees


Strength Workout :
We're doing a leg exercise superset with a back exercise ,that means less rest time between the exercises.

Group 1 [4 sets ,10 -30 reps,1-2 minutes rest between sets]
A-Deadlift
B-Bent over dumbbell reverse fly

Use light weight with the reverse fly

Group 2 [4-5 sets ,10-20 reps]
A-Step ups /Pistol squat
B-One arm dumbbell row

For the step ups :get two dumbbells parallel to your shoulders and step your left foot on a chair not higher than your knees and hop ,squeeze your quads and gluts and rise your right knee up ,do the same for the right leg ,same amount of reps.

Group 3 [3-4 sets,10-20 reps]
A-Bulgarian split squat
B-Pull ups

Group 4[3-4 sets,10-30 reps]
A-Calve raises
B-Dumbbells shrugs

In training calve i would recommend to follow ATHLEAN-X video here:
https://www.youtube.com/watch?v=MuD58rqj8SE

Cool down:
1-Quad stretch (stand on one leg and bend the other backward )
2-Standing toe touch (stretch the hamstring)
3-Downward dog
4-Cobra stretch
5-Deep gluts stretches
6-Supine twist stretch
7-Butterfly stretch
8-Hip stretch


And Done !!
Good job guys ,nice work done ,please drink lost of water and make sure to sleep enough to recover see you next time.Peace.