If this is your first time working out on your legs or doing weight training in general, WELCOME TO THE CLUB!
Get ready to feel stronger and powerful.
You are going to feel fantastic by the end of this workout! After my first leg day, I felt sore for couple of days after – but that’s how I knew I had a great workout.
So let’s get started!
If you do leg work outs Fridays then you know you will be waiting for the squat rack for quite some time, so I do my routine on Mondays when everyone else is working on something else – ALL the leg machines, for the most part, are free to use.
Remember to start with a light weight and work your way to heavier weights through the weeks! The last thing you want is an injury!
Because I am starting my work out regimen from the beginning, my “light weight” is an empty barbell, “moderate weight” are 5lbs on each side and my “heaviest weight” for now are 15lbs on each side. Each week I go up 5lbs – 10lbs or until I feel like the weight I’m lifting is too easy!
If this is your FIRST time doing any type of weight training, please click the following link beside the type of exercise so you can get a visual of the proper form to do the work out. I find that Bodybuilding.com and Livestrong demonstrate the best way to do an exercise!
Day 1: Legs & Abs
Barbell Squats (LINK)
1 set of 15 reps (light weight)
1 set of 15 reps (moderate weight)
3 sets of 10 reps (heavy weight)
Leg Press (LINK)
5 sets of 10 reps (heavy weight)
Dumbbell Front Squats (LINK)
3 sets of 10 reps (moderate weight)
Barbell Lunges (LINK)
3 sets of 10 reps on each leg (moderate weight)
Leg Extensions (LINK)
3 sets of 20 (or until failure – this means if you can do past 20 reps, keep going until you can’t. Remember to listen to your body, if you can’t push any further or are feeling pain, please stop what you are doing and take a short break!)
Calf Raises (LINK)
3 sets of 20 (or until failure – see above)
3 sets of 20 crunches
Leg Raises (LINK)
3 sets of 20 reps
Weighted Sit-Ups (LINK)
3 sets of 10-15 reps
Of course this can be done in any order but I like to begin my routine with barbell squats, follow through the whole leg work and leave the abs to the end.
I highly recommend you have a high protein meal because you want the strongest muscles in your body to recover well! Follow my Instagram @desigirlgetsfit to see what I eat everyday!
Remember: Drink LOTS of water. This may not be cardio, but don’t be fooled by the number of reps. You are going to be working out big muscles in your body, so HYDRATE.
Good luck and remember to have fun!