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A Week of Hard Labor – Leg Review

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This is my review of a workout called LEGS from Beachbody’s A Week of Hard Labor program.

There are new moves in this from Sagi’s other workouts (such as Body Beast or Beast Up) and I liked it. This was a tough but actually fun LEG workout. I used 30, 40 and 50lb dumbells and they felt about correct. Many lunges, squats and calf raises with different variations. If interested I posted a video of my review here

Here is a breakdown of the moves.  

Squat Sequence

  1. Squats – 10 reps (medium weight)
  2. Squats – 8 reps (heavy weight)
  3. Squats – 6 reps (heavy+ weight)
  4. Drop Set – Squats – 6 reps (heavy weight)

Super/Lunge Matrix Set

  1. Squat step to side, Reverse lunges on both legs, squat step to other side, Front lunges on both legs – repeat for 30 seconds
  2. Calve raises (light weight) for 30 seconds
  3. REPEAT above steps 2 more times

Giant Set

  1. Pistol Squat -10 reps (medium weight) – LEFT leg
  2. Bulgarian Squat – 10 reps (medium weight) – LEFT leg
  3. Front Lunge – 10 reps (medium weight) – LEFT leg
  4. Pistol Squat -10 reps (medium weight) – RIGHT leg
  5. Bulgarian Squat – 10 reps (medium weight) – RIGHT leg
  6. Front Lunge – 10 reps (medium weight) – RIGHT leg
  7. Pistol Squat -8 reps (heavy weight) – LEFT leg
  8. Bulgarian Squat – 8 reps (heavy weight) – LEFT leg
  9. Front Lunge – 8 reps (heavy weight) – LEFT leg
  10. Pistol Squat -8 reps (heavy weight) – RIGHT leg
  11. Bulgarian Squat – 8 reps (heavy weight) – RIGHT leg
  12. Front Lunge – 8 reps (heavy weight) – RIGHT leg

Giant Set

  1. Goblet Sumo Squat slow – 10 reps (medium weight)
  2. Sumo Squats quick – 30 seconds (medium weight)
  3. V Stiff Leg – 10 reps (medium weight)
  4. Calf Raises – 30 seconds (medium weight)
  5. Goblet Sumo Squat slow – 8 reps (heavy weight)
  6. Sumo Squats quick – 30 seconds (heavy weight)
  7. V Stiff Leg – 8 reps (heavy weight)
  8. Calf Raises – 30 seconds (heavy weight)
  9. Goblet Sumo Squat slow – 6 reps (heavy+ weight)
  10. Goblet Drop Set – 6reps (heavy weight)
  11. Sumo Squats quick – 30 seconds (heavy+ weight)
  12. Sumo Drop Set – 30 seconds (heavy weight)
  13. Calf Raises -1 minute (heavy+ weight)

At the end with all those drops and 30-60 seconds moves your legs should be screaming!  As you can see the reps range from 6 to 10.  Find the weights that push yourself with maintaining good form and I think you will like this workout.

–Mike

 

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