Squats, lunges, and single-leg squats targeted the quads, hamstrings and glutes.
Deadlifts and Leg Curls targeted the hamstrings.
Donkey Kicks and Glute Machine targeted the glutes.
Leg Extension Machine targeted the quads.
*Squats 4 sets
*Single-Leg Squats 4 sets
Holding a 20lb weight in each hand 12x each leg
*Lunges 4 sets
Holding a 15lb weight in each hand 12x each leg
*Deadlifts 4 sets
*Leg Curls 3 sets
*Donkey Kicks 3 sets of 25
*Glute Machine 4 sets
*Leg Extensions 9 sets
Toes Facing Front 3 sets
Toes Pointing Outwards 3 sets
Toes Touching 3 sets
(Do you want to get those cuts in your legs? Try this leg extension trick above next time you workout to hit all the areas of the quads.)
I started around 10am and finished at 11:35am. I took my time and got proper rest in between so I could get through my next set strong (I rested for 2-3 minutes between each set usually). I like to keep my reps in the 10-12 range because I’m trying to build muscle in my legs and really tighten them up.
At some points I could only do 8 reps, and others I did 15 reps – that’s ok. That’s when you increase the weight for your next set or decrease it. As my workout went on my legs got fatigued, but I always pushed through until I couldn’t do another one, always with good form. There is NO need to lift with bad form just to get another rep in. Proper form is everything when lifting and avoiding injury and/or strain. Do not ever compromise form to look cool lifting heavy.
Let me know what you think about this and if you try it. I must warn you that I am a pretty active gym user and I was struggling to get through this myself, so take your time and don’t rush through it.
PUSH IT TO THE LIMIT!