Legs! Legs! LEGS!!! We have ‘em. We need ‘em tight. And we’re working ‘em together!
On Leg Day, pick 4-5 from the list below and let it burn!
Shoot for 60 mins (minimum 45) of straight leg pumping!

START W/ CARDIO
30 Mins - Your Choice Before or After
Elliptical or Bike w/ higher tension is best!
Cardio before will warm up your muscles, but if you’re feeling tired save the cardio for last and prioritize the workouts.

POSITION
Make sure your shoulders are back, chest out, chin up & abs tight!
Never let your knees go over your toes when lunging and squatting...knees should always be @ a 90 degree angle.

WEIGHT
Start with moderate to heavy weight - end with heavy | The more you lift, the less reps you will be able to do - this is fine!

When you add weight, you build muscle | Light or no weight burns out and tones (lean muscle).

BONUS
If you ever want to add some umph: Perform 20 jumping squats in between each workout!

END
15 mins Core

LET THE BOOTY BURN BEGIN!

LEG DAY WORKOUTS

Squats
Everyone knows these - get to it!
5 Sets of 25

Jumping Squats
You know these too - get to it!
3 Sets of 25

Lunges
10 deep steps back and forth = 1 rep
3 Sets

Weighted Lunges
Holding 10-15 lbs in each hand
5 deep steps back and forth = 1 rep
3 Sets

Calf Raises
Standing/seated, your preference.
4 sets of 15-20 reps.

Tension Squats
Use a barbell or a smith machine for these. These are just like normal squats, but you are not locking out at the top. Keep constant tension on your quads. These should absolutely suck!
4 sets of 12

112 Leg Extensions
On your seated leg extension machine, complete the following reps on your left leg, then right leg, then both legs together. 1 set =  10 L, 10 R, 10 together.
4 sets.

Single-Leg Leg Press
Complete 10 reps on your right leg, 10 reps on your left leg, then 10 reps together = 1 set. No break between changing legs, only break after all 30 reps are done.
4 sets.

Cable Front Squats x Cable Duck Walks
Attach a t-bar to your cable set at the lowest setting. Hold the t-bar up under your chin standing close to the cable tower and complete 12 front squats. Immediately after, increase the weight, get down into a squat position and take 4 steps back then 4 steps forward- repeat this walking sequence 5x = 1 set.
4 sets of each.

Wall Chair Squats
Sit in chair position against the wall with feet shoulder-width apart. Legs are positioned at a 90-degree angle with shoulders touching the wall. Chin up & abs tight! For each round, sit with 25 or 45 lbs plate on thighs for 30 seconds to 1 minute. Hold this position. You may need assistance with placing and removing weight - if alone do this exercise near a bench where you can slide the plate during breaks.
4 sets.

Single Leg Bench Squats x Front Squats
Holding a straight bar on your shoulders, complete 10 single leg squats onto a bench on each leg. Then hold the bar in front-squat position and complete 12 front squats.
4 sets of each.

Leg Extensions x Goblet Squats
Complete 15 leg extensions immediately followed by 15 goblet squats. You’ll need to bring a kettlebell or dumbbell over to the leg extension machine.
4 sets of each.

Sideways Leg Press x High Leg Press
Position yourself in the leg press seat so you’re sitting on one hip. Place your top foot on the platform and drive through your heel. Complete 10 reps then repeat on opposite side. After you’re done with those, immediately place both feet high and complete 10 reps.
4 sets of each round.

Smith Lunge Pulse x Smith Front Squat
Complete 12 pulses on each leg immediately followed by 10 front squats.
4 sets of each.

Adductor x Abductor
Alternating between the seated adductor and abductor machines complete 4 sets of 20 reps on each machine - staying seated the whole time. If someone is one one of the machines and you can’t use both at the same time, complete all on one machine and then move to the next.
4 sets of 20 reps

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