Hey, It’s Leg Day

Written by  //  June 10, 2013  //  Sweat Circuits  //  5 Comments

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Adidas athlete and co-founder of The Body Challenge Salma Branford shows you how to sculpt your lower body with this strength-training workout

THE PLAN
“Three leg and glutes exercises are all you need to get you pumped on a leg workout day,” says Salma. Do the leg routine first and then look out for the arm exercises that Salma has put together for The Sweat Shop.

BULGARIAN SQUATS
SINGLE STRAIGHT LEG DEADLIFTS
DEADLIFTS WITH A HEX BAR

BULGARIAN SQUAT
Hold a 6kg or 9kg dumbbell in each hand and stand in front of a bench. Place the toes of your right foot on the bench. Dip down into a lunge, making sure that your knee never passes over your toes, then return to start. Get as deep as you can on each rep.
SWEAT IT: Do 4 sets of 15 reps on each leg.

SINGLE LEG STRAIGHT LEG DEADLIFTS
Standing tall, hold a 10kg or 12kg kettlebell in your right hand and keep your left arm outstretched at shoulder height. Bending at the hips, extend your right leg out behind you and slowly lower the kettlebell to the ground. Now return to the start position. You should feel it in the hamstrings and glutes.
SWEAT IT: Do 4 sets of 10 reps on each leg.

DEADLIFTS WITH A HEX BAR
Use 10kg plates on each side to start with. Keep your back flat and torso erect as you bend your knees and lower your butt until your hands reach the handles. While keeping a flat back and erect torso, simply stand up, initiating the movement with your legs and ending in an upright standing position. (Don’t drop, stay controlled on the way down as well.)
SWEAT IT: Perform for 3 sets of 10 reps. Rest for 1 minute in between sets.

Personal trainer Salma Branford (www.thebodychallenge.me) Photographer Chito Pachica (http://www.chitopachica.com/) Make-up Huda Beauty (http://hudabeauty.com/) Hair The Doll House (http://thedollhousedubai.com/) Clothing Adidas

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