Leg Workout ( at home version)

Hello! If you are here, chances are  you are a at-home fitness freak! It's okay, so am I! I love working out in the comforts of my own home. I'm secure there, I can throw on anything, my hair can be messy, and my face can be crusty! Who will care? No one that's who! You know why? Cause- you're all alone! So scream and grunt if you want to no one can hear you. ha!  At home fitness is for the strong willed, you really have to be a self motivated and determined person to keep at it! So my hat's off to you all who are fit and have done it at home.

 This leg work is designed by yours truly! I've done it  on the days that I couldn't make it to the gym ( I prefer doing leg work at the gym cause of the nifty machines) and it gets the job done! After you're through your legs should feel like linguine! If you are interested in a really amazing DVD that targets the lower region of your body please take my advice and purchase Brazil Butt Lift! You can get that *Here* 

This workout will be a part of my four week challenge so get acquainted with it. ;)

*If you have knee issues, or lower back issues PLEASE consult your doctor before you start this workout or any other workout on my blog*

If you don't have equipment I strongly suggest you start building up your home gym.  If you don't have any dumb bells  you can click here to purchase some beginners weights,  and they come with a handy rack for storage.  Resistance bands are a must have for at home gyms, and this workout! So if you need them hurry and get them, cause when we start the four week challenge in July, I'll need you to be able to fully participate.  Click here to purchase some resistance bands. Beachbody  has some that's under 10 bucks.  *win*

Please watch this video on proper squat and lunge techniques

Here's the workout:

warmup: 50 Jumping Jacks

• Goblet Squats  5 sets for 12 reps
• Split Squats with or without weight   3 sets for 10 reps
• Standing Calf Raises 3 sets for 20 reps
• Back Extensions 3 sets for 15 reps
• Walking Lunges 2 sets for 20 reps
• Leg Curls with (resistance bands) if no equipment do donkey kicks instead 3sets of 15
• Sitting Calf Raises 3 sets for 20 reps
• Hip Abductors 3 sets 20 reps each side
• Sumo Squats 3 sets 20 reps

Leg Workout (Gym Goers)

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.