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!

hautepnk
hautepnk moderator

Absolutely! To build more muscle add heavier weights to the routine. If you're new to leg workouts start with a low weight and slowly increase it. Don't expect it overnight. I usually only hold lighter weight, but that's because my goal isn't to build any more muscle, it's just for toning. Also, if you want to build out your calves, do some seated or standing calf raises!

hautepnk
hautepnk moderator

 @Jennifer707 Don't be sorry! The step in this photo is a Reebok brand. It is adjustable to two different sizes by pulling down the legs which make it taller. If you're doing an at home workout, the best alternative is to simply use the stairs in your home! For an easier Bulgarian split squat put your back leg on the first step....to increase the intensity, put the back leg on the second step and feel the burn :) For the chest press, you can also make do with them on the floor since your elbows never go lower deeper than 90 degrees. Just be sure not to rest your arms on the floor, stop right before it reaches it to ensure that your muscles are always working and don't take the 1 second break ;) Hope this helps

hautepnk
hautepnk moderator

 @Jennifer707 Hey Jennifer! The resistance bands I use (and take with me on every vacation) are a "Men's Health" brand. I will check the tension on each (there are three that come in the box) when I get home and report back. If you were to get a light-moderate resistance, you can always do with the one and just wrap it around your foot and extra time to increase the resistance - that's the beauty of them 

hautepnk
hautepnk moderator

 @Chicka Not embarrassing at all! I use the interval timer to track progress sometimes. For ex, I'll set it to 1 min with a 10 sec break. I do as many reps as I can within the 1 min, then take a 10 sec break. It will beep at each interval so you know when to start/stop. During the break time is when I will record the # of repetitions I did during the minute. The reason I do this is so that I can track my progress as I repeat the workout. The next time I do this workout, I will want to make a goal out of doing more reps than what I did the last time. ;) Does this help, or did you mean how to set up the timer?

hautepnk
hautepnk moderator

 @Chicka Of course!! I have added it to the list - thanks for the request :)

In terms of good exercises for the rear, SQUATS SQUATS SQUATS, also standard lunges & dead lifts. If you want to add more muscle, lift using weight and increase the weight slowly as you progress - also don't forget the protein right after a weight bearing session!

Jennifer707
Jennifer707

 @hautepnk  

 Thanks so much!!  I have trouble using the stairs in my house because they're all in awkward places with small landings--makes it hard to stretch out and get in the position I need, especially because I'm pretty tall.  Good to know about the chest presses, though-it made me realize I've been doing them wrong.  I always thought your arms were supposed to dip below the bench, instead of going lower than 90 degrees.  So thanks for all the details, much appreciated!!

Chicka
Chicka

 @hautepnk yes this helps so much!  I was always somewhat confused as to the purpose of it for a workout.. Thank you so much for answering everything so quickly!!!

Chicka
Chicka

 @hautepnk Hmm Ok thank you!! :)  I'm looking fwd to reading a post about this as its easier for me to get motivated to actually do it if I can visualize what you're saying and am organized with how many sets and reps.. *sigh* Nothing good comes easy huh! lol

Jennifer707
Jennifer707

 @hautepnk

 Tell me about it--as soon as I find a good pair of jeans that fit length AND waist AND hips, they are MINE, regardless of cost!!  Haha.  I did this workout yesterday using just the floor and on my basement steps (I re-arraged some furniture and was basically rubbing my nose against my circuit breaker box, but whatever...lol), and it was awesome!  Had to skip the rows since I don't have resistance bands yet, but it was a great workout!

hautepnk
hautepnk moderator

 @Jennifer707 Aaaaha! The tall girl syndrome it's a pain sometimes (especially when it comes to jeans shopping haha). I forgot to mention that the way I do chest presses, it's unique to me because I had an injury from waterskiing so that's why I only goto 90 degrees, if you're injury free, you should go down until the bar touches your chest (sorry!!). Alternatively, pushups are amazing for chest if you can't find a bench or step. xo