Walk like a Zombie Workout

Legs…many train them and so many more don’t. The idea with training legs is also to ensure you are getting a heavy taxing training to them, not just go in the gym, perform some leg extensions, some legs curls, perhaps a few walking lunges and call it a day. Also, spending more time foam rolling them and stretching them won’t help you with building a strong lower body foundation. So why is this called the Zombie Walking Leg Workout? Because after you are done with it you will be walking like a zombie for a few days.

I know this as this was my last workout for legs and I felt like I got punched in the legs with a bat surrounded by brass. But..if you’re just looking for a light workout to keep your legs “in shape” this might not be for you…this is for those truly wanting to test their legs and be proud of walking like a zombie for a few days. So here we go

EXERCISE 1:

2 Sets of Warm-Up Squats ( do really deep and stretch those hip muscles)

1 Set of your 80% 1 Rep Max (so heavy by not extremely heavy). Between 10-12 Reps

1 Set of Iso-Squats with about 60-70% of your 1Rep Max. Do 15 Reps and hold between 10 to 15 seconds at a safe 90 degree angle. Then do 10 more reps and hold for another 5 to 10 seconds and finish out with 5 more squats.

EXERCISE 2:

Reverse Leg Extensions Countdown Perform 10 leg extensions then hold the extension for 10 seconds. Perform 9 Leg extensions and hold for 9 seconds Perform 8 Leg Extensions and hold for 8

Etc…and go down up to 1 rep and hold for 1 second.

EXERCISE 3:

2 Sets of Leg Press with about 85% of your 1 Rep Max with your feet shoulder width apart. 2 Sets of Leg Press with about 85% of your 1 Rep Max with your feet wider than shoulder width apart 1 Final Set with 60% of your 1Rep Max for 50 Reps. If you have to take a small break to get to 50 that is okay.

EXERCISE 4:

5 Sets of Single Leg Seated or Lying Leg Curls. Hold for 5 seconds during the concentric (shortening) portion of the exercise and allow the eccentric (lengthening) portion to take 3 seconds. These will be slow but focus on going slow and squeezing the Hamstrings.

EXERCISE 5:

Repeat Exercise # 2 but instead of starting at 10, start at 1 rep with 1 hold, then move to 2 reps with 2 secs holds etc…and go all the way up to 10 reps with 10 seconds holding. This is brutal, trust me.

EXERCISE 6:

If you can still walk at this point then let’s crush it with: Bodyweight walking lunges (now if you are still full of energy than grab a pair of dumbbells that suit your weight and go for it) 4 Sets of 30 Steps each.

EXTRA:

Personally I like to foam roll for about 5-10 minutes at the end of my leg workouts, so if you have access to a foam roller I’d highly recommend one. My personal favorite is the Rhino Roller (http://www.rhinoroller.com/)

I would say take about 1 minute to 2 minutes (or more if you need it) between each set and exercise. This isn’t an easy training so I’d recommend you all take it step by step and asses your tolerance. But I promise you, you’ll be walking like a zombie for a few days if you do everything correct.

#legs