Tag Archives: Leg workout

I Love Legs Workout

12 Apr

Bring it!   My workouts are never JUST for the Ladies….they’re tough and nails and are for the Men too, so don’t you forget it mister!

I personally LOVE legs.  I love when I see a man who has a strong upper body and balanced legs and when a woman has strong legs.  You know they work hard for them.  It’s challenging to get any muscle group to “pop” but for some reason I like training my legs and glutes best:)

I suppose that is why I was so unbalanced in my upper half a year ago!  Be careful not to neglect upper body vs. lower or vice versa.  You want a Balance of all your muscle groups.  There will be some muscles that respond more than others to what you do, but then you’ll have to work on those muscles more.  For me, that is my Shoulders.  I do shoulders twice a week and they’ve grown tremendously.



DISCLAIMER:  Please don’t think you are going to get massive legs by doing one leg workout.  It takes a lot of heavy weight and major consistency and patience to start to see muscle growth.  The below workout will help with endurance, long and lean legs.

This Workout is for creating long, toned legs and works to create endurance by using higher reps and little rest.  There are still heavy weights and it is still challenging as all get-out.  Fear it not, just do the damn thing!

PERFORM EXERCISES BACK TO BACK WITH NO REST UNLESS YOU NEED A DRINK OF WATER.

(In parenthesis are the weight and reps I did, you can obviously switch this up.  The exercises are great ones!)

~Stiff Legged Deadlift with Barbell  (45 pound and added 5 to each side—55lb 12 reps)

~Bench hops in and out (15)  Straddle a bench with bench between legs and jump up with both legs on bench then hop immediately back down.

~Plate pullbacks (25lb. plate 20 reps/leg)  Lying on matte on back, put a 25 lb. plate or 10lb. plate on ground on top of a towel.  Your butt will be down at end of matte and bend left knee, then put right heel in center of plate (usually a little hole there) and lift your glutes so you are in a “Bridge” and pull your right leg back so it bends towards you.  You are pulling the plate towards your glutes and then push it back out.

~Single Leg Stiff Legged Deadlift (25lb. barbell 10/side)

~Single Leg Presses on Leg Press Machine (just weight of machine, this will get hard! 20/leg then straight into 30 calf presses with toes on bottom of leg press plate)

~Band Walks/Monster Walks *see picture below (20 steps to the left, 20 to right, repeat one more time)  *make sure on these you are keeping tension on the band the entire time.  Do not drag your other foot that is following leading foot.  Sit low and be in squat position to work more glutes and legs.  This should hit your medial glute HARD!   I did them and couldn’t help at the end of no rest/20 walks, my mouth just opened in pain.  :)I got a glute pump from this, unheard of!

Photo of Ashley, my Client

~In and Out Hops (30) *get in plank on ground, hop both your legs out to each side so your legs are then far apart from one another then hop them back in.  So you’re scissoring your legs.  Out and in is 1 rep.

REPEAT ENTIRE CIRCUIT 2 MORE TIMES FOR TOTAL OF 3 TIMES!  WHAT?  YES I SAID 3 TIMES TOTAL.   DO IT.

STAIRMILL 15 MINUTE INTERVALS.

Set stairmill to 15 minutes and Interval Setting.  Setting:  hard!  I did setting 8 and it got fast, just be mindful because you just did weights and your legs should be tired….so you don’t need to set it to highest setting and honestly think you’re going to pull it off;)   On the easier interval, skip a stair while walking up.  When it gets harder, then just single stair steps.

CONGRATULATIONS, YOU HAVE COMPLETED YOUR WORKOUT.  YOUR LEGS WILL THANK YOU BY TELLING YOU TOMORROW THAT THEY HAVE WORKED HARD.  THIS IS A GOOD THING IF YOU FEEL SORENESS THE NEXT DAY.  ALWAYS.

FOR MORE OF MY WORKOUTS, GO here.

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Leg Workout—Strong and Long

27 Feb

STRONG & LONG.

Legs have been my strongpoint since beginning lifting. I also carried a lot of weight in my legs when I gained weight but it came off quickest in my legs and I also packed on muscle very quickly. With my clients, I tend to love leg day because I feel it’s what I got really good at working. This is a bit of a different workout, as I incorporated more machines into this one, which I don’t have the tendancy to use much. I prefer using free weights and body weight vs. machine assisted, however, I believe it’s good to always have a balance of everything, and that everything can be used to help! After doing this workout, my abductors and adductors were very sore:) Make sure you see note at end for a tougher push after your weights!!;)

Remember, it takes knowledge/the proper tools, hard work, discipline, proper diet and patience to begin to see results. The instant results I listen to are if I’m sore or not. THIS IS GROWTH. make sure to rest your muscles at least 2 days after working them. IE. don’t do another legs day for 3 days later after this one. REST is where the growth occurs. Be patient, put the work in and results will come!

4×15 for everything. You can either go through entire workout 4 times or do 4×15 for each exercise or superset. Superset, keep it fast and strong. 30 seconds rest tops between sets. *if you are trying to build muscles quick and bulk, add weights or go heavy and lower reps (shoot for 3×8)
Pick a weight that is challenging for the last few.

*Warmup-walking lunges 1 minute

~Abductor machine, superset to
~Adductor machine

~Bench stepups with reverse lunge coming down (so do a step up, stay on one leg first, then as you come down, go into a reverse lunge). again, add weight if you want it harder

~dropset!!! Single leg, leg extension on machine. *Start with higher weight do 10 reps(I did 40 lbs), then drop weight to next one down and do 10 more then drop it one more weight down and go until burnout…

~Leg Pressdowns on Assisted Pullup Machine. (if you dont’ have one, you can do single leg bridges on back on ground) So put foot rest down and put foot (since we’re not targeting JUST glutes here, just put center of foot on it)…and push down…you’ll have to find a weight that works for 15 on each side. I make sure my other leg is not moving and that I’m in control the entire exercise. My hands just hold on to the top bar where you would use for a pullup.

~Walking lunges with dumbbells. your call on weight. 2 minutes time yourself.

~Goblet squat with kettlebell or dumbbell, superset with
~50 mountain climbers (1 rep is 1 leg moving in toward your face)

If you really want to make leg day BIG, then go to treadmill and put incline to 15, find a walking pace where you are starting off slow, then put speed up to where you are briskly walking. do this for 10 minutes. you should be sweating your heart out! If it’s too easy, you need to up pace.

Enjoy!