4/1/13 LEGS AND ABS SUPER SET WORKOUT

This was a leg and ab exercise with a limited time allowance, so it was very high intensity. The squats are to a full seated position, and the toe raises are with full extension of the calf muscle also. The toe raises are with a tight flex at the peak, and a full open stretch as the heal drops below the platform. I was using the barbell that is cabled between the support guides for stability. This is a great one to try!


1 set of squats with 135 lbs. barbell for 12 reps as a warm up.
- super set with 1 set of double leg toe raises with no weight for 30 reps.
- no rest between exercises, with a 60 second rest between super set.

1 set of squats with 225 lbs. barbell for 12 reps as a warm up.
- super set with 1 set of double leg toe raises with no weight for 30 reps.
- no rest between exercises, with a 60 second rest between super set.

4 sets of squats with 265 lbs. barbell for 10 - 12 reps.
- super set with 4 sets of double leg toe raises with no weight for 30 reps.
- no rest between exercises, with a 60 second rest between each super set, and 120 second rest before proceeding to next super set exercise.

4 sets of pyramid with 135 lbs. barbell and using a 2" plastic platform under the feet. (The toe raises begin at the peak of the last rep of squats. The crunches part of the super set begin immediately after the finishing the ENTIRE pyramid. This super set, as a whole, was completed 4 times.)
* 1 squat followed by 1 toe raise.
* 2 squats followed by 2 toe raises.
* 3 squats followed by 3 toe raises.
* 4 squats followed by 4 toe raises.
* 5 squats followed by 5 toe raises.
* 4 squats followed by 4 toe raises.
* 3 squats followed by 3 toe raises.
* 2 squats followed by 2 toe raises.
* 1 squat followed by 1 toe raise.
- super set with 4 sets of crunches on 36" ball to failure.
- no rest between exercises, with a 30 second rest between super sets.

If you can still stand and breath when you finish this exercise, you did better than me! GETITLIKEYOUMEANIT!


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Osa McDonald (Athlete)