Adela Garcia's X-treme 800 Reps Leg Challenge

Written by Adela Garcia, IFBB Pro Monday, 05 December 2011 18:12

I like adding push-ups to keep the intensity of the workout going - especially if you are a fitness athlete.  I challenge you to try this workout.  Be proud of yourself whether you get through it or not.  It's a tough one so get to work!

Begin with the superset.  Once you've completed that move on to Circuit #1; complete all 4 rounds and move on to Circuit #2.  Finish with walking lunges.

Superset 1:

Squats - 50, 40, 30, 20, 15
Pop Squats on Bosu ball - 20, 20, 20, 20, 20

Circuit 1:

Leg Press - 60 reps
Box Jumps - 15 reps - use an 18” box
Regular Push-ups - 25 reps

Take a 1 minute rest after completing the circuit.  Repeat the entire circuit 4 times.

Circuit 2:

Leg Extension - 30 reps
Jump lunges - 15 reps each leg
Pop-Push-ups  - 20 reps

Take a 1 minute rest period after completing the circuit.  Repeat the entire circuit 3 times.

Finish with 75 walking lunges each leg!!!

**When doing this workout make sure you warm up by walking on the treadmill for 5-10 minutes or by performing a dynamic stretching routine.

Exercise Description:

Squats - For these you can use the barbell, dumbbell, or your own bodyweight.  To perform these correctly you need to position the bar on the middle portion of the upper back.  Your feet should be shoulder width apart.  Once you are in position you will begin lowering the bar by squatting down, placing the majority of your weight on your heels and keeping your knees behind your toes (pretend like you are sitting back into a chair).  Make sure that your thighs are parallel to the ground for maximum muscle recruitment.

Pop Squats - Start in a squat position and then jump up bringing your legs together and then jump back to start position - that is one rep.  You need to make sure that you keep proper squat form when doing these and keep your core tight.

Leg Press - Position yourself in the machine, placing your feet shoulder width apart and begin lowering the bar to where your knees are parallel with your hip joint.  Continue that motion for the desired reps.

Box Jumps - Squat down in front of an 18” box and jump on top of the box landing and jumping off both feet.  Continue in an explosive manner.

Pushups - Position your body in a push-up position with your body parallel to the floor.  Keep your core tight and perform a pushup, touching your chest to the ground on each repetition.

Leg Extensions - Position yourself in the machine, placing both ankles on the pads and perform the extension of the knee.

Jump Lunges - This is just like a regular lunge but you will be alternating legs in mid air while performing a lunge jump.

Pop Push-ups - These are just like regular pushups but done in an explosive manner.  Do a regular pushup but on the concentric portion you will explode up bringing your hands together and then back to the start.

Walking Lunges - Just like a regular lunge, but just lunging without stopping, alternating legs each rep.

About Adela Garcia:
Adela has been involved in the Fitness Industry for 17 years.  She is the current Ms. Fitness Olympia and Fitness International title holder.  She is the founder and owner of O.F.F.Challenge, a company that specializes in training athletes and non-athletes to become their very best in there sport.  She has a degree in Criminal Justice but her passion is helping others achieve there fitness goals.

She is nationally certified in nutrition and personal training.  She promotes her own fitness, figure and bodybuilding show in Austin Texas, “The Adela Garcia Classic”.  She is a sponsored athlete through GNC, Eat To Grow, SmartShake, Maggie Keaveny suits, and Jan Tana.  She is the host for the radio show FitnessRx Radio.  Adela is currently preparing for the Flex Pro Fitness Show and the Fitness International.

Adela and her fiancé Trent have created amazing E-books to get you jump started on your training.  For more information visit:
www.offchallenge.com
http://www.facebook.com/AllTimeFitnessOlympiaChampion
For appearances, sponsorship, modeling, etc.: This e-mail address is being protected from spambots. You need JavaScript enabled to view it