I had an amazing leg workout yesterday at the gym. I used the superset method, but rather than using two weighted exercises, I coupled a weighted exercise with a bodyweight or plyometric exercise. I love this method because it builds muscle but emphasizes the fit lean muscle tone. This is what I'm aiming for in the lower half.
I've shared glute and butt exercises with you, but today I'm emphasizing the quads and calves more. I throw in one hamstring exercise cause I can't do it at home.
HERE WE GO!
To Get and or Maintain lean muscle tone, choose a weight that brings the burn around rep 12 and you have to really push through to 15.
If you want to Increase Muscle Size, choose for a weight that you can only get 8-10 reps out. This is for you ladies with Chicken legs. :)
Do 3 Rounds of Each Superset
Superset 1:
* 15 Dumbbell Squats (Drop Set: Drop the weight 5-10 lbs each set) I used 25,20,15 in each hand
Grab 2 dumbbells and Squat with toes forward knees hip width.
* Wall Sits (Drop Set with your time. 1 min, 45, sec, 30 sec)
Immediately go to a wall and sit 90 degrees. Hold the seated Position.
Superset 2:
* 15 Leg Presses On Machine
* 15 Jump Squats
Superset 3:
* 15 Leg Extensions on Machine
*24 Jumping Lunges Alternating.
An Option is to do 12 stationary jumping lunges on one leg and then Switch legs
Superset 4: 3 Sets
*15 Calf Presses on Machine
* Calf Raises against wall. Perform them to an intolerable burn. I did about 30
1. Toes Forward
2. Toes In
3. Toes Out
Superset 5: 3 Sets
* 15 Lying Hamstring Curls on Machine
* 15 Pop Squats
Finisher!
Choose this if you feel like you can go that extra mile. You can do 1-3 sets
* 10-20 Traveling Lunges weighted or not
* 10-20 Lateral Box Jumps
HAVE FUN!!!
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