Aug. 02

A new leg workout

Category > Fitness

Many people have that certain body part they always feel needs improvement. For me, it’s legs. I’ve always struggled a little with getting to where I want to be with them. I partly blame ballet for it and partly genetics (my dad had huge calves). I am sure it’s on the err side of genetics, but thinking it has to do with the ballet years makes me feel as though I am able to do something about it.

Nevertheless, here is a new workout I am going to be test driving for the next 6 weeks (targeting 2 – 3 times/wk). I’ll likely adjust my weight according to my progress or try to keep beating my last time. I will keep you posted on progress and if I see a difference.

Exercise Weight Reps
Dumbbell Shoulder Press 8 lbs 25
Skip or High Knees  - 30 sec
Seated Cable Rows 35 lbs 20
Skip or High Knees  - 30 sec
Barbell Chest Press 20 lbs 20
Skip or High Knees  - 30 sec
Back Squat 12 lbs 25
Skip or High Knees  - 30 sec
Barbell Deadlift 20  lbs 25
Skip or High Knees  - 30 sec
Bulgarian Split Squat  - 25
Circuit 1 Time
Circuit 2 Time
Circuit 3 Time

 

 

 

 

 

 

 

 

 

 

 

Keep track of your time per each set to track your progress! Here it goes…

P.S. If you’re wondering why there is an upper body component to a leg day, it’s because head to toe exercises will help you shed more body fat in the long run and build metabolically active muscle. On top of this workout, I might wrap it up with some moderate cardio (~70% of my maximum heart rate) for 20 – 30 min after 3 sets.

xxxo

17 comments
J
J

This workout is amazing! When I first saw it I thought it would be easy.. WRONG lol

Stacey
Stacey

I'm looking to build leg muscles (particularly my lower legs). I have chicken leg syndrome lol...are these exercises good for me? What others should I try? Thanks :)

Jenn
Jenn

this is great. im soooooo large yet this workout looks like something i could do. well less reps and not for as long but we all have to start somewhere. great blog. thanks :)

Jennifer707
Jennifer707

And also...what brand of step?  Haha, so sorry, I've been looking for equipment like that for ages!  I'm trying to set up a home gym because I just can't find one around me that I like.  Can't wait to try some of your workouts!

Jennifer707
Jennifer707

What kind of resistance band do you use for seated cable rows?

Chicka
Chicka

Oh!  One more question.. Its a bit embarrassing but can you explain how to use an interval timer in tune with a workout?  Thanks!

Chicka
Chicka

Great blog!  Love the step by step pictures and descriptions thank you!  I was wondering.. can you do a blog post on working out your tooshie?  I'm asian and have always had issues with a tiny toosh and if you could do a post on how to lift and build more muscles in that area for a better overall look I would appreciate it!