Fat Blasting Legs and Gluteus Workout

Monday is my legs day at the gym. I always feel energized after the weekend and ready for one of my hardest workouts of the week. I like to implement plyometrics with my weight training. It is one of the methods that can get your legs and gluteus in shape fast and keep you heart rate up throughout the workout.

Warm up:
Legs Extensions 2 sets 20 reps (light weight)

1. Tri-Set (Perform three exercises with no rest. When the tri-set is done, rest for 30-45 seconds, and repeat the tri-set two more times).
     a. Legs extensions                                   3 sets, 12-15 reps
     b. Hip thrust with weight                        3 sets, 12-15 reps
     c. Pop up jumps                                      3 sets, 12-15 reps

2. Perform two exercises with no rest in between, rest for 30-45 seconds and repeat two more times.
     a. Narrow stance barbell squats               3 sets, 12-15 reps
     b. Reverse lunges                                     3 sets, 20 reps

3. Tri-Set (Perform three exercises with no rest. When the tri-set is done, rest for 30-45 seconds, and repeat the tri-set two more times).
     a. Wide leg press                                      3 sets, 12-15 reps
     b. Diagonal lunges (no weight)                3 sets, 10 reps each leg
     c. Swing lunges (no weight)                     3 sets, 10 reps each leg

4. Tri-Set (Perform three exercises with no rest. When the tri-set is done, rest for 30-45 seconds, and repeat the tri-set two more times).
     a. Hip abduction                                       3 sets, 15 reps
     b. Dumbbell or kettlebell pull through    3 sets, 15 reps
     c. Back hyperextension                            3 sets, 15 reps

I finished my workout with the interval training on the treadmill.
2 minutes warm-up
1 minute jog at 5.5 speed
5 minutes - sprint for 20 seconds at 7.5-8.0 speed, jump on the sides on the treadmill and rest for 10 seconds and repeat this routine 9  more times.
2 minutes cool down

When I was done, I felt absolutely great!

Please share what workouts you like to do on Mondays! Your commens are always appreciated.

Eat clean and train hard!