Here is an advanced Leg training workout with 5 exercises that target all areas of the legs. It will definitely get you ready for summer skirts and shorts. Leg day is the hardest body part to work. It is the most taxing since the “leg” workout consists of the three largest muscles of the body – gluteus, hamstrings and quadriceps. Since those are the largest muscles, the heart has to work hard pumping the oxygenated blood enabling the legs to perform. The body expends more energy on leg day than any other day of training.
Enjoy the music suggestions that are easy to download to your ipod to help keep your workout energized!
The training program will start using a majority of muscles working simultaneously and then finish with some “fine tuning” exercises.
DB squat with 1 foot on Bosu ball – stand to side leg raise –
START: Begin with the left foot on the Bosu ball, and the right foot on the floor about 6-8 inches away from the edge of the bosu ball. Both toes should be facing straight ahead and the 15-20lb DB should be held in both hands with the end facing down.
MOVEMENT 1: Squat down, pressing the hips back. Keep the balance in the middle of both legs. Keep the arms straight holding the dumbbell.
MOVEMENT 2: As you ascend push slightly off the right foot and lift and squeeze the right glute. The leg needs to only extend up to a 45 degree angle. Lower the foot to the floor and go right into the next repetition. (Do not allow the shoulders to raise for “balance” as you stand up and lift the leg.)
3x 20 @ 15lbs
MUSIC: “Going Wrong” by Armin Van Buren/ Chris Jones
1 leg squat to bench –
START: This is one of my favorites, and one of the most challenging ones. Begin standing in front of the bench about 4 inches. Hands on the hips and lift the left foot about 8-12inches off the floor.
MOVEMENT 1: Keeping the foot in place, begin bending your right knee until your booty lightly touches the bench.
MOVEMENT 2: As soon as the booty touches the bench, begin to stand up. This exercise not only takes a lot of balance and core work, but it is extremely taxing on the leg.
3×10-12 reps
MUSIC: Bubba Sparxxx – ”Ms New Booty”
Warrior 3 DB Squat –
START: Begin standing on the right foot and have the body parallel to the ground. The top of the head to the top of the left toes should make one straight line, and the right leg should make a “T” shape. If that is not comfortable on the back, you can keep the elevated leg bent. Be sure to have both hips facing towards the ground and the toes pointing down. The arms will hold the DB straight down towards the ground.
MOVEMENT 1: Slowly bend the right knee about 90 degrees or slightly less. Take two slow counts to bend down.
MOVEMENT 2: Take two slow counts to return to a stand. This exercise should be done gradually and with control. (You may want to try these without dumbbells the first week so you can master the balance first before adding the extra resistance)
@10lbs 3×10-12 reps
MUSIC: “Swing Soulja Boy Tell ‘Em” by Savage
Cable Pull thru – wide turnout –
START: Grab the small cable grip in both hands between the legs. Walk your feet about 3 feet away from the low cable and have your feet about 2-3 feet apart. Turn your toes out about 45 degrees.
MOVEMENT 1: While keeping the spine straight and the abs pulled in, stretch the cable all the way back between your legs as far as you can comfortably stretch.
MOVEMENT 2: Begin to ascend by squeezing thru the glutes, keep the spine straight and raise the body to a stand. Slightly press the hips forward, concentrating on squeezing the glute muscles.
@40lbs 3×15reps
MUSIC: “Lady” by Lenny Kravitz
Leg Extension – Toes turn out 45 degrees – works the “tear drop” Vastus Medialis. In the other exercises it is important not to “lock out” or completely straighten the leg. Because of the limited range of motion in the above exercises, the vastus medialis does not get targeted.
START: The movement is similar to the leg extension exercise, but the toes are turned out about 45 degrees.
MOVEMENT 1: Using a SLOW movement extend the leg straight and with a pause at the top of the movement hold the leg about two slow counts.
MOVEMENT 2: Slowly release the leg to the start position.
@30lbs 3×15
MUSIC: “Thunder” by Boys Like Girls