Wednesday, June 13, 2012

Leg Workout (Gym Goers)

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Here's a new leg workout! By leg I mean quads, hamstrings, calves, and glutes! This workout WILL bring the pain, and results! Rah!   

I’ve done this workout twice a week for little over a month and   I’ve seen major improvement in the appearance and strength of my legs.

This workout will be a part of my four week challenge, so get acquainted with this one.  This workout is most effective when done in a gym.   However, it can be done at home (Click Here to go to the at home version of this workout) you just have to be a little creative and use body weight for some of the exercises. If you prefer to workout at home I strongly suggest you invest in some equipment.  If you don't have any dumbbell's at home  and you are in need a nice beginners set click here to purchase a set of dumbbells.  They come with a  nifty rack too. =)   If you don't want to use dumbbells, use resistance bands instead click here to check those out! 
If you are an experienced lifter, or advanced with fitness, you can do cardio BEFORE this regimen, never after. Why?  After this one, your legs should be too fatigued to do any cardio. So get that cardio in before, better yet do an a.m. cardio session then do your leg strengthening in the p.m.  

Lets talk cardio!  With this workout I have two cardio options for you.  You can either do the fit chick treadmill incline workout  (Click here to see that)  only do the incline workout, NOT the strength training part.  Or you can do my HIIT routine called the booty builder (Click here to see that)  If you decide to do the booty builder do no more than 3 rounds.   I want you to be able to push hard through the strength training.   If you are a beginner skip the cardio altogether do 50 jumping jacks and jump right into the workout. 

Here are some tips:
     ·         Always keep your core tight when doing squats
·         NEVER allow your knees to go over your toes
·         Keep your  eyes forward
·         When squatting; mimic the motion of sitting down in a chair
·         Rest in between sets.  Beginners rest for 60-90 seconds,  experienced: you know your body!
*You will be squatting and doing lunges so please if you have any knee or lower back problems, get clearance from your doctor BEFORE doing this workout*
Watch this video on the proper squatting and lunge technique.

Here’s the workout

Barbell squats: Do 5 drop sets of the following reps: 8, 8, 10, 10, 15.   For the  first two sets of 8 use a heavy weight,  for the next two sets of 10 decrease the weight  5 to 10 pounds .  For the last amount of reps drop down 5 pounds and squat for 15 reps or until you're at failure.  If you don’t feel comfortable doing drop sets .  Just do 5 sets of the weight of your choosing for 12 reps.  You don't have to use a barbell  if you don't feel comfortable, you can use dumbbells, kettle bell, weight plate, or body weight.

These next two exercises will be a superset:

Standing Calf Raises with weight/Deadlifts do 3 sets for 12-15 reps .

*** resume singles****
  • Split Squats 3 sets of 10 reps
  • Walking Lunges 2 sets of 20 reps  
  • Leg Extension Machine, you will be isolating your legs. Curl one leg at a time. Do 3 sets10 reps each.
  • Leg Curl Machine Do 3 sets 10 reps each. 
  • Sitting calf extension machine 3 sets until failure.
  • Hip abduction machine 3 sets for 10 reps
  • Leg Press 3 sets of 10.Advanced peeps do 5 sets till failure.

How to perform these exercises:

Barbell Squats

Standing Calf Raises

Dead Lifts

Split Squats

Walking Lunges

Leg Extension Machine

Leg Curl machine

Seated Calf  Raise machine

Hip Abduction Machine

Leg Press

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