“Do you want something to absolutely set your quads on fire?” try this combination, Bailey explained, demonstrating more than just the challenge to hertwo million Instagram followers.
Dana Linn Bailey’s Ultimate Leg Burner Challenge
To replicate her reps, perform a cup lunge with elevated heel, then step back and drop into a cup squat. Make sure to count the lunges, completing a total of 6 to 10 rounds of this combo for 2 sets with each leg.
Why everyone should try this workout
Bailey breaks out some height under her heels, as this serves to shift the body forward and place a greater load for “more quads, period,” she explains. To perfect your form, keep your torso upright at all times.
For the goblet squat, Bailey engages her core for clean reps, forcing her abdomen to stay engaged as she holds her chest up. Bailey also encourages a deep squat. “Hard to cheat. Easy to feel,” she notes.
During the forward lunge, Bailey explains that his movement focuses on the quad sweep, which is the outer line of the quadriceps that runs along the hip to the knee. Such muscle definition makes the legs appear wider at the top of the thigh, creating the X-frame of broad shoulders, narrow waist and wide quads that all bodybuilders desire.
How to scale the workout for your fitness level
Bailey encourages constant tension by continuing for the full 6 sets without rest. “Constant tension, heart rate remains high, and weaknesses are quickly exposed,” Bailey explains of this seriously challenging process. If you’re looking for an intense leg day challenge, give this one a try. You can adjust the difficulty by increasing or decreasing the weight of your dumbbells, or even the number of sets and reps. But: “Don’t complain if your legs hate you tomorrow,” Bailey jokes… in all seriousness.
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