MAX AFTERBURN Leg Workout

bjbj Mike Chang: Hey! What's up YouTube! Today, we are at the gym. We are going to be doing some legs. So we are going to be working on quads. We are going to be doing some barbell squats, we are going to do some lunges, we are going to do some crab walks to where you are doing a squat from the side to side, followed by some burpees. It's going to be hard; it's going to be tough. Your legs are going to burn. So I am going to go ahead and show you all one set of each. Make sure you do about four to about five working sets, and make sure to warm up one set per exercise, just go ahead and make sure you can do good warm on that exercise. So we are going to start off with barbell, barbell squats. All right! Here is a tip guys; this is what I see a lot. A lot of times when you are getting under the bar, people would just grab whatever they see, and just go under. But, if you do that, and you don t grab evenly, when you pick it up, that weight is going to be totally off, and it's going to fall. So you can hurt yourself. Always make sure you look at the bar, and look at the markings on it and make sure you have evenly, at even mark on each side. Then, once you do, just take your head underneath, and then, you are going to be even, unless you re like one of those guys that grab it like this, and do that. But, come right straight under, then pick the bar. This is like even every time. This is a light weight for me, so I don t have any safety racks here. But, make sure, when you are squatting, to be safe, make sure to have a rack on the side, safety guard, or have a really, really good spot. [Music Playing] Do about ten reps or so, if you've been working out for a little while, and this isn t your first time, hitting legs, your form is good, you can go up to about eight reps. So this way, you go a little heavier, build some bigger muscles. And usually stay at a rep range of about seven to about eight. So you want to do four to five working sets of squats, then we are going to go into lunges. So we are going to do lunges. Now, I usually do about ten reps. [Music Playing] t forget to rest between your sets. About 30 to 45 seconds is average. If you need to take longer, go ahead. So I didn t really rest too long, which is why I am totally out of breath. Next thing we re going to do is crab walks. See, this is how you build muscle, and at the same time work on your cardiovascular. Build your muscle by working out, your shorter rest periods are really, really hitting your heart, forcing your heart to really work a lot harder. So this is tough, much tougher than running on a treadmill because when you are running, you are just working on your heart, you are not building any muscle. This is best of both. If you don t have an open area like this, you can always walk it out from the rack, stand like you are doing squats, do a squat, walk to side, squat, and back this way. But, I have got a little room here to move, so I am going to try to make my way down there, and back before I die, and let's see how far I can go. Crab walks are killer because they are working different angles, but it's just like a squat. [Music Playing] That s a third exercise for your quads, and you really, really want to challenge yourself. We are going to do four sets of burpees, about ten reps each. I am going to show one set for you, and then we will be done. [Music Playing] All right! So, there goes our quads; thanks for watching the video guys! For more nutrition tips, get the full program, go to sixpackshortcuts.com. I will see you all in the next video. Train hard, talk to you all soon! h=sU hazE h?iR hhnm :puEF [Content_Types].xml #!MB ;c=1 _rels/.rels theme/theme/themeManager.xml sQ}# theme/theme/theme1.xml G$$DA : BR {i5@R V*[_X ,l\Y Ssd+r] 5\|E Vky- V4Ej 6NGU s?^V *