Here’s the leg workout I did yesterday that had me sweating so much it looked like I just dived into Niagara Falls. I love that! It’s empowering to be a sweaty mess walking around the gym in your hot pink Lululemon pants because you’re kickin’ ass lifting some heavy weights.
Reminder: this workout is done using mostly free weights/in the weight room, not the machines. When doing a workout like this, make sure to choose a heavy and challenging weight load that will have you maxed out at the end of your set (but won’t sacrifice form…quality over quantity). Don’t be after to lift heavy, you will not get bulky!
Put down the barbie bells and lift some heavy iron… let’s go.
Duration: this workout took me about an hour but depending on your fitness level it may take you more or less time, go at your own pace
Warm-up: 5 minutes of light cardio to warm up the legs
Squats – 1 set warm-up with no weights to get form and warm-up the legs, then 3 sets of 8 (heavy!)
Good mornings – 3 sets of 10
Straight legged dead lifts – 3 sets of 10
Lunges – 3 sets of 10 weighted walking lunges, I use a 50 lb barbell (with pulses each time you go down), then superset that with 10 walking lunges (no weight), after that do 3 sets of 3 (on each side) of forward, side, and backward lunges. Your quads will be *screaming*. Also, I did 1 set of curtsy lunges (10 each leg) and then 1 set of side lunges (10 each leg).
Hack squats – 3 sets of 10
Hamstring curls – 3 sets of 10
Abductor machine – 3 sets of 15-20
Seated calf raises – 3 sets of 12-15
Standing calf raises – 3 sets of 10
5 sets of 20 of – bridges and glute kickbacks (20 bridges, and 20 glute kickbacks on each leg)
This is the exact leg workout I did yesterday and you WILL be feeling it. Just remember, don’t be afraid to lift heavy. If you really want to tone up you need to push yourself far beyond what you think you’re capable of.
As you can see, I *love* lunges. I think they’re one of the best things you can do for your booty!