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Ana Delia: Go-To Moves For Legs Day

I usually like to warm up well on any cardio machine for around 6-10 mins low to moderate intensity then stretch well. Before starting my weighted working sets I always do 1-2 light weight warm up sets of the exercise/s (Depending on how my body feels) I’m gonna be doing to make sure I get blood pumping to the area I’ll be working with and my joints and muscles are prepared for the workload ahead to prevent injuries.

I usually do 4 sets 12-15 reps x exercise. Depending on my training and fitness goals at the moment I might make some changes along the way when needed. Normally I like to train at a fast paced mixing cardio moves in between sets or doing supersets or giant sets I like to be drenched in sweat at the end of my workouts lol! And there are those times when I like to do slow heavy workouts with lower reps to push through plateaus.

Check out more workouts: Claire Rae’s Kettlebell Workout

No matter what workout plan you choose to follow the most important part is your commitment to yourself and the consistency within your trainings and eating habits they should go hand in hand to help you achieve your goals…No shortcuts… No magic tricks… Only dedication and consistency will get you there.

Here are some of my go to moves for legs days to keep my legs & booty shorts approved all year round.


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Warm up 10 mins on your cardio machine of choice. Stretch well. Do 1 light weight warm up of the exercises you’ll be doing before starting your working sets.

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1. 4 Sets x 12-15 reps
Main Muscle Worked: Quadriceps
Secondary muscles worked: Lower back, Glutes, Hamstrings, and Calves

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2. 4 Sets x 12-15 reps
Main Muscle Worked: Quadriceps
Secondary Muscles Worked: Hamstrings, Glutes, and Calves
-Superset-
Reverse lunges 1 leg at a time
Main Muscle Worked: Quadriceps
Secondary Muscles Worked: Glutes, Hamstrings, and Calves

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3. 4 Sets x 12-15 reps
Main Muscle Worked: Hamstrings
Secondary Muscles Worked: Lower back, Glutes, and Calves
-Superset-
Barbell Bench Step ups
Main Muscle Worked: Quadriceps
Secondary Muscles Worked: Glutes, Hamstrings, and Calves

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4. 4 Sets x 8-10 reps
Main Muscle Worked: Glutes
Secondary Muscles Worked: Hamstrings and Calves
-Superset-
Glute machine – 12-15 reps
Main Muscle Worked: Glutes
Secondary Muscles Worked: Hamstrings and Calves


Ana Delia De Iturrondo
IFBB Pro Athlete / Fitness Model
Hometown: San Juan, P.R.

Instagram: @anadfitness
Snapchat: @anadeliafitness
Twitter: @anadeliafitness
Facebook:
www.facebook.com/anadeliadeiturrondo
Email: anadeliafitness@gmail.com

Photos: Daniel Figueroa Guilliani / www.guilliani.com
Instagram: @guilliani
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