Not quite ready for three hard-and-heavy lower-body blasts? Start by at least having a couple of high-quality all-around leg workouts each week. This routine workout from Mason hits every lower-body muscle group hard. It can be performed as one component of your two or three-pronged leg attack, or you could do it twice a week and call it good.
For this workout, Mason does 5 sets of six exercises for 8-12 reps per set, going near failure on the last set of every exercise. Within those 5 sets, she increases the weight 2-3 times though it’s fine for you to keep the weight consistent the first time you perform it. Her rest periods are always kept to a minimum (30 seconds to a minute) to keep her heart rate up. When she goes heavier, she rests longer, but not by much. Push yourself!
Cassie Mason’s Badass Leg Workout
- Smith Machine Squat – 5 sets, 8-12 reps
- Leg Press – 5 sets, 8-12 reps
- Side Lunge – 5 sets, 8-12 reps
- Barbell Walking Lunge – 5 sets, 8-12 reps
- Barbell Step Ups – 5 sets, 8-12 reps
- Leg Extensions – 5 sets, 8-12 reps
Think of 3 set of 8 repetitions if you are a beginner, 4 sets of 8 repetitions if you are intermediate and 5 sets of 8 to 10 repetitions if you are advanced.