Here is a simple but very effective leg workout you can do at home at the gym or on vacation. 3 exercises done with heavy weight, 10 reps each. Hitting all the leg muscles groups in your legs: quadriceps, hamstrings, glutes, and calves.
I always recommend you do a warmup before each strength training session. Body weight power moves, followed by push-ups and finally some stretching.
How to do Squats: Stand with your feet shoulder-width apart, holding a heavy dumbbell in both hands near your chest. Lower your body by bending knees and pushing your hips back, keeping your chest up and back straight. Go down until your thighs are parallel to the ground. Push through your hells to return to starting position.
How to do Lunges: Hold a dumbbell in both hands across your chest. Step forward or back with one leg, lowering your hips until both knees are bent at a 90 degree angle. The back knee should hover just above the ground, and the front knee should stay directly above the ankle. Push back up to the starting position and alternate legs.
How to do Calf rises: Stand with your feet shoulder width apart holding a heavy dumbbell in each hand across the chest. Raise your heels as high as possible by pushing through the balls of your feet. Hold for a second at the top, then lower your heels back down.
Fall Leg Workout
Equipment:
Yo Gorilla Mat/dumbbells
The Workout:
3 Rounds of all 3 exercises with 10 reps of each exercise using heavy weights.
- Squats x10
- Lunges x10 each side
- Calf Rises x10
Gradually increase the weight with each Round. If you start compromise your form go back down in weight.
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Enjoy!!
