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Workout Wednesday – Sculpt Sexy Legs Workout

By March 26, 2014 13 Comments


A)  Front Squat 4 sets /4-6reps

90 second rest

B1) High Step-Up 3 sets/8-10 reps

SS (superset)

B2) Close Stance Elevated Dumbbell Squat 3 sets/8-10 reps

60 second rest

C) Leg Extension 3 sets/20 – 30 reps

D) Standing Calf Raise 3 sets /10-12 reps

Join the discussion 13 Comments

  • Susi says:

    A Good Video Will Be Good!

  • Minnie says:

    The video is not working!!!

  • Carolyn says:

    Hi, I have been trying this video several times throughout the day with no luck. Will lose interest soon – sorry.

  • Judy Olivo says:

    The video is still not working, hopefully the issue gets resolved soon

  • Anna says:

    Hi Ladies,
    Flavia stated in her e-mail “YouTube has been finicky, so you may get an error. If you do, just check back on it…it’s been working on and off.”
    All the best,
    Anna, CPT, FF Specialist

  • karen says:

    Are these blog workout supposed to replace the workout from FBL or curv? What do you do if you don’t have a leg extension machine, do it with the bands? I was told that exercise is one of the ones to avoid in a gym?

    • Anna says:

      Hi Karen,
      You can do this workout in placement of one of the FBL or Curve leg workouts if you want to change things up. You could try doing the leg extension with bands or just do close stance forward lunges instead.
      Some may say leg extensions can lead to imbalances because you are isolating only your quads, not working your glutes and hamstrings. As long as you work your muscle equally throughout the week you are totally fine and should not worry about imbalances. Leg extensions are a great exercises to isolate the quads which is needed to build muscle.
      All the best!
      Anna, CPT, FF Specialist

  • Jen says:

    Great to see you are back making videos post-baby. You look fabulous! Well done, bouncing back just doesn’t happen, hard work makes it happen and you have tons of that. Will definitely try this today. Appreciate it

  • LJ says:

    Video is working now:)
    Will there be an at home version or modifications?

    • Anna says:

      Hi LJ,
      For anything done at the gym with barbells you can just do that same movement with dumbbells at home. For the leg extensions close stance forward lunges are a great substitution. If you have any questions about a specific exercise you need help substituting feel free to ask. 🙂
      All the best!
      Anna, CPT, FF Specialist

  • Karen says:

    Flavia, great to see you back making videos! I really admire that you’re letting everyone see you on your journey of getting back in shape. It’s very inspiring. I’m also one who likes to use the leg extension, leg curl and leg press machines due to foot surgeries that make my balance for lunges and step-ups difficult so it was nice for me to see you use the leg extension machine that has been getting so much bad press lately. Lol

  • Amy says:

    Is the goblet squat considered the same thing as a front squat?

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