Leg Day: There Will Be Pain

Oh leg day, you are the bane of existence for most gym going men.  This is probably why I see so many guys in the gym with huge upper bodies perched atop little weakling legs.  Not a good look fellas.

tumblr_manskh0Hmh1qm3a1jo1_500

“What up girl?  Your shorts look great on me.”

And ladies, there are plenty of other exercises for your legs besides those inner and outer thigh machines!

spicoli

Why does Spicoli come up when you Google inner thigh machine?

Here is a high volume leg workout guaranteed to have you walking like a granny for days.  At its core it’s pretty basic.  You’re only doing 4 leg exercise, but you’re doing multiple sets and variations.  If you haven’t been working out consistently, I recommend chopping this down a bit and going light on the weights for the first time through.  See how you do and then amp it up next week.  Also, this is geared toward leaning out, adding endurance and a bit of strength.  It’s not for someone attempting to “beef up” as the reps and rest aren’t geared toward that.

Squats (inches noted are the space between your feet)

Using a barbell for resistance.  Select a weight appropriate for your strength level and the necessary reps.

10 reps each set

x2 2 inches

x1 4 inches

x1 6 inches

x1 8 inches

x1 10 inches

x1 12 inches

During your “rest” between each set alternate these two core exercises:

Bird dog plank on Bosu

Get into a forearm plank on the blue side of the Bosu.  Simultaneously lift and extend your right arm and left leg.  Return to start.  Lift and extend your left arm and right leg.  Return.  That’s one reg.  Repeat for 10 reps.

Crunches on Bosu

Sit on the edge of the blue side of the Bosu, hands behind your head, knees bent, heels on the ground.  Perform 15-20 crunches.

*If you don’t have a Bosu, these can be performed on the ground.

Squat

Around the clock lunges

These can be performed stationary or alternating depending on your fitness level.

Resistance added via held dumbbells. Select a weight appropriate for your strength level and the necessary reps.

Standing upright, imagine you are in the center of a clock.  12 is directly to the front of you; 6 is to the rear.  Use this clock face to guide your step pattern. Each step counts as 1/2 a rep.

10 reps each set

x2 12 o’clock  & 6 o’clock

x2  2 o’clock & 10 o’clock

x2  3 o’clock & 9 o’clock

x2 4 o’clock & 8 o’clock

During your “rest” between each set alternate these two core exercises:

One leg crunch on Bosu

Get back into the crunch position.  This time lift a knee up to the chest with each crunch, alternating legs.  10-15 reps each leg.

Side plank on Bosu

Forearm side plank on the blue side of the Bosu.  Hold for 30 seconds to 1 minute on each side.

*If you don’t have a Bosu, these can be performed on the ground.

Side plank

Clock Lunge

Super Set on Machines

Lying Leg Curls 2×10

and

Leg Press 2×10

1 minute rest in between each set

How’d you do?  Do you have any questions?  Leave me a comment and feel free to share!

Stay positive & love your life!

-Melissa

Today:

Listening to:  The Limousines – Love Is a Dog from Hell

Eating:  Black bean burger

Drinking:  H2O

Random fact:  My brother once ran over a live armadillo.  He hit it while riding his bicycle.

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