Hi All,
Ok, so today my workout consist of leg challenge workout. I feel like i have neglected my leg for so long although i actually work on it every other workout i do.. mm entah la.. so i decided to do legs workout only today.
I was pretty happy with the result of this workout. I love the fact that my legs got really tired towards the 8 sets… 
and i burned total of 607 kcal in 1hour5 min workout. I’m sure by tomorrow i will be walking funny..heheh.
Anyway here’s my workout routine for today. It will really help you tone up your bum, thighs, core and quads.. good for you if you are looking to have sexy firm round butt! 
My warm up consist of walking on treadmill for 20 min. I was on incline 15% for 18 min with the speed of 4.7 ( this is actually kinda slow for me but i wanted to go slow) The first 3 min was on 4.5%, speed of 4.5 also.
my workout:
you got to do this for 10 rounds. Yes, you read that right… 10 rounds of each workout!
Your routine should be like this: Go through exercise 1,2,3,4. Repeat again… 1,2 ,3 and 4 till you finish 10 sets!
1- Left leg lunges on step board. I use 8kg dumbbell on each side of my hand. – 10 repetitions.
2- Right leg lunges on step board. weight same as above and reps too.
3- Double hand kettle bell swing. This one i did progression. my first set i did 10 reps, second set i did 11 reps, third set 12 reps.. and so on. You get what i mean right? you just gonna add 1 reps at each sets. 
by the 10 sets, you should be doing 20 reps already.
4- Barbell squat- i did 6 kg on each side. ( very light again for me, but i don’t want to kill my legs straight to hell when this is just my 3rd day training) x 10 reps.
at the end i add on 3 minutes abs workout. It goes like this:
10 sec rest, 50 second work for 3 min. Consist of 3 exercise only.
1- Abs crunch with shoulder press up. I was using 10 pounds medicine ball.
2- Abs bench tuck
3- Leg raise and abs cycle.
How to do the abs workout?
1- Do normal crunch with medicine ball above your shoulder, once you reach the top, bring the medicine ball down to your chest and push it back up above your head and slowly roll your back on the floor again. keep repeating till you reach 50 sec.
2- You will need a bench for this workout. Sit at the edge of the bench, place both hand at the back and lean backward, extend your legs out and then bring your knee to your chest and bring your body up. Repeat till you reach 50 ec
3- Lie flat on your back. Legs up in the air, hands at the back of your head and then slowly lower your legs down just before your back start arching and then bring left knee to your chest and right elbow to your knee and repeat the same movement till you reach 50 sec.
So yup people, that’s my workout for today. With this simple and easy workout, i burned 607 kcal in 1 hour and 5 min workout,
Give it a try you all… good luck!
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