There is no need to work your legs every day. In fact, twice is week is optimal. Muscles grow when they are resting and being fed! Here is a sample leg/glute workout that is sure to get those babies working, moving and growing. Don’t hate me if you can’t walk the next day!
A gym is needed for some of these exercises. If you would like an exercise routine to be done at home please leave in the comments and I’ll post an at home routine.
If you are a newbie go easy with the weights. Yes, you can lift more than 5 or 10 pounds (Please!) but you’ll want to ease into it. If you are experienced, go as heavy as you can.
Each week add a set on to the 3 sets. So the 2nd week will be 4 sets and the 3rd week will be 5 sets. Try to add weight if you can, if not its fine because you are adding sets.
Squats– hold barbell behind your neck or dumbbells at your side. 3 sets of 10-12 reps
Walking lunges – hold dumbbells at your side and do 3 sets of 10-12 reps
Bulgarian Split Squats – hold dumbbells by your side or a barbell behind your neck and do 3 sets of 10 reps for each leg
Leg Extension Machine – 3 sets of 15 reps
Hamstring Curl – 3 sets of 15 reps
Calf raises – 3 sets of 15 reps
Allow 60-90 seconds in between in each set.
Learn how to effectively train your legs with a progressive overload program when you join Sloane’s Squad with daily video guided workouts!