LEG WORKOUT ROUTINES!

Doing a good leg workout routine is essential to having great legs! After all, that’s what this website is about!

Here are some suggested leg workout routines to help you get your best legs.

By this time you have chosen your Fitness level, calculated your Target Heart Range, and know the Intensity Level you want to start working in. You’re just not sure what exercises you want to do to get started.

I want you to create an Exercise Program Chart and use this workout section to help you plan your exercise program. This is a good tool to help you keep on track with your exercise program. By just using your exercise program chart, you will feel more committed to sticking with your exercise program.

On this chart, add a “My Goal” section, and I want you to write down a “mini-goal.” For instance, a mini-goal could be as simple as – “I want to do my exercise program 5 days this week.” (This, by the way, is a good goal when you’re not use to exercising.)

Start off with small-attainable goals. When you achieve your small goals you will feel encouraged enough to keep going. I discuss goal setting and the importance of goals in my Goals section.
Now, use this leg workout section like an exercise coach. A coach would tell you:

  •  How many days to workout
  • What exercises to do
  • How many minutes to do your aerobics
  • How many sets and reps if strength-training

On your chart, highlight the days of the week you plan on doing your exercise program. (Do a new chart every week.)  Based on your intensity level, travel down this page until you come to your level. On your chart, write down the suggested exercises, with the pounds, sets and reps and the tips for exercising within your fitness level. Then keep your chart where you plan on exercising so you can follow it.  This then becomes your exercise program. If you stick to your exercise program, advance as suggested, you should get those great legs you’ve always dreamed of!

Leg workout for the Beginner Level Exercises

 

3-4 Days a week
20-30 minutes a session
Walk outside, to tapes, or on a treadmill – slow steady pace
Check your heart rate – don’t exceed your range
(when it’s easy to get to your target heart range – increase to)
4-5 Days a week
30-45 minutes a session
Be sure to check your heart rate – don’t exceed your range

Leg workout for the Intermediate Level Exercises

Aerobic exercise 4-6 Days a week – quicker pace but still within your target heart range (start off with 4)
In-between days of aerobic exercising do strength-training
 

Suggested Strength-training exercises:

Squats – 2 sets of 8-16 reps each – no weight
Lunges – 2 sets of 8-16 reps each – no weight
Standing Leg Lifts – 2 sets of 8-16 reps each – no weight
Standing Calf Raises – 2 sets of 8-16 reps each – no weight
 
Or replace one or two of the above with:
Rear Leg Lifts – 2 sets of 8-16 reps each – no weight
Swinging Inner Thigh – 2 sets of 8-16 reps each – no weight
Twisted Leg Lift – 2 sets of 16 reps each – no weight
 

When you are ready to add very light weight:

Squats – 2 sets of 8-16 reps each – 3-5 pound weight
Lunges – 2 sets of 8-16 reps each – 3-5 pound weight
Lying Leg Lifts – 2 sets of 8-16 reps each – 3-5 pound weight
Standing Calf Raises – 2 sets of 8-16 reps each – 3-5 pound weight
 
Or replace one or two of the above with:
Swinging Inner Thigh – 2 sets of 8-16 reps each – 3-5 pound weight
Twisted Leg Lift – 2 sets of 20 reps each – no weight

Leg workout for the Advanced Level Exercises

Aerobics 2-3 days a week – quick pace but still within your target heart range
Dumbbell exercises 3-4 days a week (start off with 3)
 

Suggested Exercises with dumbbells:

Squats – 2 sets of 8-12 reps each – 8-10 pound weight
Lunges – 2 sets of 8-12 reps each – 8-10 pound weight
Lying Leg Lifts – 2 sets of 8-12 reps each – 8-10 pound weight
Standing Calf Raises – 2 sets of 8-12 reps each – 8-10 pound weight
 

When you feel stronger move up to 4 days of dumbbell exercises:

Squats – 3 sets of 8-12 reps each – 15-20 pound weight
Lying Leg Lifts – 3 sets of 8-12 reps each – 15-20 pound weight
Inner Thigh Lift – 3 sets of 8-12 reps each – 15-20 pound weight
Lunges – 3 sets of 8-12 reps each – 15-20 pound weight

These are just a sample of some of the exercises you can do. In my Leg Shapingsection I show you a lot of different leg exercises – and variations of them – to work your leg muscles a little differently and/or harder. You choose the leg exercises you like the best.

Squats and lunges are the 2 best exercises you can do for your legs and will get you quick results, so try to put them in your exercise program as much as possible.  If you are partial to certain exercises and you want to keep doing those, that’s fine as long as you rest in-between. But keep in mind that doing the same exercises all the time only lets you work that muscle in one way.

It’s best to give your muscles variety and your exercise routine as well. And remember, you need to evaluate what part of your legs need the most work. Then you pick the exercises that will work that area. When you get stronger, then you need to re-evaluate to see if you need to work other areas of your legs.

Let’s go get those great legs!

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