Since I’m traveling so much and not sure if I can get in my 2nd leg workout every week, I have started training all lower body – quads, hamstrings and glutes – in one workout. While I stick to traditional bodybuilding style workouts most of the time, there are times when I like to switch it up. I am still looking to lean out for my upcoming photo shoot, so this week I decided to throw in some plyometrics and a few intensity techniques to really elevate my heart rate and burn more fat during and after the workout.
Check out the video and the full workout below and let me know what you think!
Great video. Can’t wait to add some of these excercises into my leg day 😉
Log in to replyGreat workout, thank you for sharing it!!! I am thinking to compete in Figure for the first time, i am a professional dancer and a personal trainer so I have experience on stage and with training, however I am totally new in this sport. What is your advice in terms of the right competition to look for, where can I find one, which category/ level should I apply for, how long average does it take to be ready to compete?
Log in to replyThank you so much!!
Adriana
Check out http://www.npcnewsonline.com for upcoming contests in your area. You can read all about the rules and regulations there. I would recommend attending a show before deciding on when to do one. The amount of time it takes to prepare varies for everyone.
Log in to replyI am always impressed in how simple yet perfectly arranged you can plan your workouts for maximum efficiency. You definitely know how to keep your body on its toes
Log in to replyIt’s all about mixing it up and keeping it challenging. Never doing the same thing for too long and always pushing your limits.
Log in to replyomg I can’t wait to do this tomorrow!!! I love being a member here!!!!
Log in to replyOMG – I need to work this one in next week when I go away for work. I have a funny feeling it’ll make me feel nauseous! lol! but can’t wait to give it a good bash!
and Nicole – you’re ARMS! You’re looking awesome!
thank you heaps for posting all these videos and blogs. I agree with Lisa above – membership here is brilliant!!
Log in to replyThank you!
Log in to replyGreat workout Nicole! Will definitely be trying this week.
Thank you for all the content you put on here it’s so refreshing to see a ‘real’ insight into athletes training/nutrition and lifestyle. You are incredibly inspiring.
Can I ask what was the trance track whilst you were doing the walking lunges outside?
Keep it coming 🙂
Heather xx
Log in to replyLOL I don’t remember! I am glad you liked the workout 🙂
Log in to replyThe track was Blood is pumping by Voodoo & Serano xx
Log in to replyYou are one hard-working woman. Very tough.
Log in to replyIt is actually very heartening to see you getting fatigued and just pushing through it. Very motivating to make us try to push through the discomfort. And I agree with CindiJ and Lisa Bouchard: membership here is worth it.
Thanks for sharing your reality with us, Nicole.
Log in to replyYou have to step out of your comfort zone in order to improve 🙂
Log in to replyThank you for being a member!
Awesome! Doing this on Friday as did legs yesterday!
Thanks Nicole and you look flippin amazing as always!
Ditto on loving the membership!
Log in to replyAmazing workout, I would try it this week, thanks.
Log in to replyGreat job! Thank you for sharing the videos. I always learn a new superset or exercise. I’m trying the squat/good morning combo today. The walking lunge paired with the jumping lunge were brutal to watch. Seeing you push through workouts helps me push through! Thanks again.
Log in to replyIt’s an awesome workout! I will try it, I love high intensity workouts. Thanks for sharing!
Log in to replyNicole you are just amazing. Love being a member! you inspire me everyday. One question,,,what are the differences/benefits of lunging with the barbell vs dumbells vs the plate over head. I know I really engage my core when I have that plate over my head but is it preference? comfort? Would love your input. – and Thank you for making me LOVE leg/booty/ham workouts again 🙂
Log in to replyPlate over the head incorporates more shoulder, upperback and core- It is good to mix it up!
Log in to replyGlad you like the members section- thank you!
HI Nicole….what type of Nike’s are you wearing?
Log in to replyHI Nicole….what type of Nike’s are you wearing?
Log in to replyKILLER workout … did it today. Years in the gym and this kicked my butt and my lungs … LOVED IT. Wasn’t sure I would finish it without throwing up … but I did finish … with nausea LOL 😉
Log in to replyO.K., just got back from the gym……had to do modifications because my gym is so small…..But LAWD GIRL!!!! Those walking lunges bout did me in :/ LOVED IT!!!!! Thanks so much 😉
Log in to replyOmg Nicole this is one hardcore workout! You are amazing! So motivating to do this, seeing you push through it like that!
What are the benefits of using a Smith machine for the squats instead of just normal barbell squats? There is not smith machine in my gym and was wondering why..
Thank you for existing! <3
Log in to replyLOVED IT! fantastic Nicole! another awesome workout and I am sure to lean out again quickly in my legs with this. I am actually adding parts of this to each of my normal session once a week – just to give it a bit of a punch.
Log in to replyLOL @ Lorrie – I want to know also! Although we probably don’t get them in Australia
Log in to replyI did this leg workout this morning. Very tough especially adding the Plyometric movement in with the superset/triset. And 60 total lunges! Thought I was going to die! Awesome workout though. Hoping I will be able to walk tomorrow.
Log in to replyYep! It was tough! Glad you liked it 🙂
Log in to replyYou’re my hero, Nicole! This looks like one killer wkout!!
Log in to replyHi Nicole, I am 10 weeks out. Can i do this workout like a few weeks out for my competition?
Log in to replyOr what do you recommend? My bum and hammies needs the “extra” attention.
Beast mode, Nicole! Inspired
Log in to replyThanks~
Did this session today for legs….wow intense ! Really enjoyed this session – barbell lunges superset with jumping lunges is a real challenge !
How do you find ball hamstring curls and lower back!? I always find my lower back is tight with these-couldn’t work out if because my legs were prefatigued or because it is the position of the back with this exercise.
This was such an awesome session Nicole! Great kickstart to fatloss /Prep program too! Heartrate & sweat through the roof! invigorating
🙂 thanks!
Log in to replyAnd one more Question, can you perform this twice a week?
Log in to replyTry it once and see how you do lol
Log in to replyOMG… i could only do this workout once a week i think. Did it this morning and wow – it was full on! In saying that, after getting through it, it felt awesome to have done. 🙂
Log in to replyI did this workout last week & I was completely smoked! Loved it & was so sore for 3 days after lol.
Log in to replyOMG what did I say…if I could do this twice a week??? ITS ON….(my legs are crying already haha).
Log in to replyTo be continued
These work out videos are so valuable – these alone are worth the membership! Thank you for all the time and thought and effort you put into the content of this site!
Log in to replyI was running short on time for legs today and decided to try this out. Oh My Goodness! I was sweating like crazy and loving very minute of it. I had the video on my iphone so I was doing the workout right along “with” you (I felt very bad ass working out with you by the way!!) I burned a ton of calories (well 539 to be exact, but who is counting?). Thank you Nicole, you encourage me daily.
Log in to replyHi Nicole! Thank you for sharing this rad leg workout! I’m exited to try this for my next leg day! Do you add an additional warm-up to your workout routines; jogging or stairmaster for example. Your dumbbell squats are ridiculous, in a good way. 🙂
Log in to replyThis was probably the hardest leg day I have ever done. Never again will I laugh at plyometric exercises. I thought I was going to DIE!!!
Think you could do more high intensity exercise videos for other body parts?
Log in to replyMy legs RIP…..I hate it that I wanne do it again lol. Love the burn! What an awesome workout!!!
Log in to replyThanks again for all the great workouts!!!
I LOVE this workout!!! Thought my legs would fall off but totally worth. This might be the only type leg days I have from now on for the remainder of my prep to help lean them out!!! You’re looking amazing as always!
Log in to replyMy legs just twitched watching this!! haha …. can’t wait to try it out… I LOVE training legs and love getting new workout ideas:) Thx Nicole!!!
Log in to replyI loved this workout! I’m definitely going to try this on my next leg day! Thanks so much Nicole!
Log in to replyJust signed up for your website and I love it:) you give me so many ideas I love it! THANK YOU,
Log in to replyThank you! I am so glad you are here 🙂
Log in to replyHoly Moly, I tried this workout for the first time. After I watched it, I thought, I yeah I can finish. Yeah NOOO! LOL, made it through warm-up, 1 and a half supersets and 1 of the tri-sets and can barely walk two days later!! Love it!
Log in to replylol! It is definitely a tough one! Keep pushin!
Log in to replyHoly crap! I just did this workout today…LOVE IT!!! I’m going to be hurting tomorrow that’s for sure!
Log in to replyLooks great can’t wait to try this… One question my gym is always crowded so as long as I keep the sets together can I switch up the order…..
Log in to replyYes sure 🙂
Log in to replyJust signed up today and I love that you have real time workouts, I did this one today and afterwards I felt like I could do abs, so I paired it with your giant set ab routine! It was amazing! Having you there helped so much and kept me motivated the whole time! It was the perfect change to my routine that I was looking for. Thank you so much for taking the time to make these videos!
Log in to replyDoing this today I love the combo of the squat and good morning.. why didn’t i think of that before
Log in to replyAWESOME! 🙂
Love this workout! Wasn’t sore until Day 2…then OMG still feeling it 5 days later! Awesome. Thank you
Log in to replyAnother doozy Nicole! You are the best!!!
Log in to replyGreat workout – challenging for sure !! I just finished it- tomorrow should feel great!! LOL
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