You should consult a qualified medical professional before starting this or any other health & fitness program.  As with any exercise or diet program, if at any time you experience any discomfort, pain or duress of any sort, stop immediately and consult your physician.  The creators, producers, participants, advertisers and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein.  Any equipment or workout area that is used should be thoroughly inspected as free of danger, flaw or compromise, ahead of use and the user assumes all responsibility when performing any movements contained in this blog.

This is it, your final week in the “Lose the Chicken Legs” four week program.  I certainly hope you had as much fun as I have since implementing this routine.  What insight have you gained so far?  How have you improved in your leg training?  Have you seen any great results?  Where else have you grown since starting this program?
Well, it ain’t quite done yet, so here comes the final installment.  Enjoy:
Warm-up on Stepmill
10 minutes at moderate pace
Increase Heart rate to 110 – 120bpm
No rest
Exercise
Sets/Repetitions
Active rest
 DB Squats
2/50
DB Calf Raises x35
 DB Forward Lunges
2/50 each leg
DB Stagger Stance Calf Raise  x35 each side
 Single DB Sumo Squats
2/50
Plank Hold for 1.5 minute
 DB Step-ups
2/50 each leg
Dynamic Floor Bridge x35 w/ Dumbbell at pelvis
DB Wall Chair w/ Toes Lifted
2/1.5 minute hold
Skip Rope for 1.5 minute

But, wait!  That’s not all.  Join me next week for a whole new routine to incorporate into your fitness regimen.  Remember to subscribe to my blog and stay tuned for more challenges to bring you to your next level.
-Dale L. Roberts
Check out my last publication 
and follow me at Facebook.com/AuthorDaleRoberts
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2 thoughts on “Lose the Chicken Legs IV: Final Coat with Gloss”

  1. Good day! Do you use Twitter? I’d like to follow you if that would be ok. I’m absolutely enjoying your blog and look forward to new posts.

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