In this workout, we are specifically targeting the lowerbody and abs!
HIIB Leg EMOM Lowerbody Workout WOD #3
This program introduces a concept that will be make you work harder in the gym but for only HALF of the amount of time that you would normally spend on normal workouts. No more countless hours of cardio needed to get lean! Originally designed by Pat O’Shea and made popular recently by Ryan Fischer, high intensity interval bodybuilding is one of the most efficient ways to burn fat and build muscle at the same time.
The combination of high intense cardio and weight training will increase your work capacity, melt away body fat, and enhance muscle hypertrophy.
Personally, I love this workout protocol because it’s time-efficient. Burn fat while spending less time in the gym AND build lean muscle? It’s a no-brainer.
However, these workouts are extremely difficult and taxing on the body, so come prepared to put in the work!
Main Focus: Legs/Abs
Workout Protocol 3 Days on, 1 Day off
Hip Thrusts 6 reps EMOM*
10 reps Leg Extension Machine
15 Single Leg Calf raises 45lbs plate
*“EMOM” stands for “every minute on the minute” and it’s when you begin a prescribed number of reps of an exercise at the top of a minute and then rest for whatever time you have left until the next top-of-minute.
Abs Finisher 3x
15 weighted decline sit-ups
When you mix bodybuilding with HIIT, it simplifies your training and increases your ability to balance out your physique. In other words, it’s easier to focus on things your lacking, like bigger biceps, bigger chest, or legs. I love this style of training because it is constantly challenging you and making your workouts EXCITING. No workout is ever the same and you can focus on body parts while adding in conditioning for fat-loss.
If you enjoyed this legs workout, be sure to check out all of my workouts in the HIIB program! Below is another HIIB workout specifically crafted to burn stubborn fat and build muscle! Share this with a friend and get after it in the gym!