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Workout Routines: Home workout, Gym workout -
leg workout
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WARM-UP - WARM-UP -
STAIR STEPPER
Set 1 10 at 1
LEGS - LUNGES
Starting Position: - Assume a standing position with your feet slightly less than shoulder width apart. Grasp a barbell with a wider than shoulder width grip and place it across your shoulders.
Movement: -Inhale, keeping your back vertical and slightly arched, slowly step forward with one leg making a long stride, lowering your body down and forward until your rear knee lightly touches the floor. Exhale, shifting your weight backwards, taking several small steps rearwards to return to the starting position. To complete the Repetition, repeat, stepping out with the other leg. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
LEGS - SEATED LEG CURLS
Starting Position: -- Sit in the leg curl machine so that your knees are comfortably at the end of the seat. Rest the backs of your lower legs on the pad and start with your legs fully extended.
Movement: Exhale as you pull your legs down and aim to bring your feet under your seat. Inhale as you slowly return your legs back up to the starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
LEGS - SMITH MACHINE WIDE SQUAT
Starting Position: Adjust the bar so that it is at shoulder height. Stand under the bar with your feet wider than shoulder width apart. Unlock the bar, rest it on your shoulders, and grip it with your palms turned away from you. Lower yourself down to a bent knee position.
Movement: - Exhale as you straighten your legs to a standing position. Inhale as you slowly lower the bar back to the starting position. Repeat as required. Rotate the bar back into a locked position, once complete.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
LEGS - STIFF LEGGED DEAD LIFTS
Starting Position: - Bend over and assume a mixed grip on a barbell that is lying on the floor. Keeping your legs straight (knees slightly bent), while holding your head up and back straight.
Movement: -Exhale as you keep your neck and back straight, standing upright raising the bar to your waist, moving into a standing position. Inhale as you keep your neck and back straight as you slowly lower the weight back to the floor by bending over at the waist, returning to the starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
LEGS - LEG EXTENSIONS
Starting Position: - Sit in the leg extension machine so that your knees are comfortably at the end of the seat. Place your ankles behind and against the bottom rollers. If the machine has handles on the sides, grasp them. If it doesn't have handles, lean back and grasp the edges of the seat for support.
Movement: - Exhale, slowly pushing up against the bottom roller with your feet, so your legs and knees are completely extended. Inhale, slowly returning your feet and legs to return to the starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
LEGS - DUMBBELL SIDE LUNGES
Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees. Grip a dumbbell in each hand with your arms hanging down in front of you.
Movement: Inhale as you take a large step to your right side and lower yourself down until your right knee has a 90-degree bend in it. Exhale as you press yourself back up to the starting position. Repeat on other side as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
LEGS - SIMPLE QUAD STRETCH
Starting Position: Lie on your left side on an exercise matt with your knees bent. Keep your knees and the inside of your thighs together.
Movement: Extend your left leg out straight, keeping your right leg bent. Grasp your right foot with your right hand and pull it in as far as you can while pushing your
pelvis forward. Hold this position for thirty seconds. Repeat as required on other side.
Set 1 30 at 0
LEGS - SIMPLE HAMSTRING STRETCH
Starting Position: Sit on an exercise matt with your legs straight out in front of you and your palms placed on the matt for support.
Movement: Keeping your back straight bend at your waist and lean
forward as far as you can. Hold this position for thirty seconds.
Set 1 30 at 0
CARDIOVASCULAR - CARDIO - TREADMILL
Treadmill
Notes:
Warm up for about 3 minutes
Set 1 40 at 3
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Workout Routines: Home workout, Gym workout -
leg workout
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WARM-UP
STAIR STEPPER
Step for 10 minutes
LEGS - PLATE LOADED NARROW HACK SQUAT
Starting Position: - Position yourself in the machine with your shoulders and back flat against the pad. Place your feet closer than shoulder width apart on the platform. Start with your knees bent to a 90degree angle.
Movement: - Exhale, bearing the weight on the heels of your feet, straightening your legs. Inhale; slowly return your leg to the starting position. Repeat as required.
Set 1 8 at choose your weight
Set 2 8 at choose your weight
Set 3 8 at choose your weight
Set 4 8 at choose your weight
LEGS - PLATE LOADED SINGLE LEG PRESS
Starting Position: - Position yourself in the machine with your shoulders and back flat against the pad. Place one foot on the platform. Start with your knee bent to a 90degree angle.
Movement: - Exhale, bearing the weight on your heel, straightening your leg. Inhale; slowly return your leg to the starting position. Repeat as required.
Set 1 8 at choose your weight
Set 2 8 at choose your weight
Set 3 8 at choose your weight
Set 4 8 at choose your weight
LEGS - SINGLE LEG CURLS
Starting Position: -- Position one of your knees against the pad and place the heel of your other leg against the bottom roller. Lean your upper body forward to comfortably grip the handles. Start with your leg fully extended.
Movement: -- Exhale as you pull your leg up as high as you can. Inhale as you slowly return your leg back down to the starting position.
Set 1 8 at choose your weight
Set 2 8 at choose your weight
Set 3 8 at choose your weight
Set 4 8 at choose your weight
LEGS - OLYMPIC BAR STIFF LEG DEADLIFTS
Starting Position: Grip the bar with your palms turned toward you and your arms straight so that the barbell is hanging directly below your shoulders. Bend at your waist keeping your back and legs straight.
Movement: - Exhale as you raise yourself to a standing position, holding the bar at your waist. Inhale as you slowly lower the bar back to the starting position. Repeat as required.
Notes:
Dont go heavy on this one. BE CAREFUL.
Set 1 8 at choose your weight
Set 2 8 at choose your weight
Set 3 8 at choose your weight
Set 4 8 at choose your weight
LEGS - WALKING LUNGES
Starting Position: - Assume a standing position with your feet slightly less than shoulder width apart. Grasp a barbell with a wider than shoulder width grip and place it across your shoulders.
Movement: -Inhale, keeping your back vertical and slightly arched, slowly step forward with one leg making a long stride, lowering your body down and forward until your rear knee lightly touches the floor. Exhale, shifting your weight forwards, bringing your back leg next to your front leg. Inhale, and lunge forward with your back leg. Repeat as required.
Set 1 8 at choose your weight
Set 2 8 at choose your weight
Set 3 8 at choose your weight
Set 4 8 at choose your weight
LEGS - LEG KICKBACKS
Starting Position: - Position yourself into the kickback machine so that your elbows are in the elbow pads and one knee in resting on the knee pad. Extend your other leg behind you placing your foot up onto the foot platform. In this beginning position your back leg should be in a 90-degree angle.
Movement: - Exhale, straighten your back leg by pushing the platform back, bearing the weight on your heel. Inhale, slowly returning your foot and leg to return to the starting position. Repeat as required with other side.
Set 1 8 at choose your weight
Set 2 8 at choose your weight
Set 3 8 at choose your weight
Set 4 8 at choose your weight
LEGS - SEATED DUMBBELL CALF RAISES
Starting Position: Sit on the edge of a flat bench with your knees bent and feet flat on the floor. Hold a dumbbell on each thigh.
Movement: Exhale as you push up with your toes, lifting your heels off of the floor. Inhale as you slowly return your heels back down to the starting position. Repeat as required.
Set 1 8 at choose your weight
Set 2 8 at choose your weight
Set 3 8 at choose your weight
Set 4 8 at choose your weight
LEGS - LOWER LEG STRETCH I
Starting Position: Stand on a low platform and hold onto something for support.
Movement: Allow your heels to hang down off of the platform. Hold this position for thirty seconds. Press up onto your toes and lift your heels up as high as you can. Hold this position for thirty seconds.
LEGS - BUTTERFLY
Starting Position: Sit on an exercise matt with your back straight.
Movement: Bring the soles of your shoes together and pull them in as close to your body as you can. Allow your hands to rest on your shoes or to apply light pressure to your thighs. Hold this position for thirty seconds.
CARDIOVASCULAR CARDIO
ELLIPTICAL GLIDER
Glide for 25 minutes keeping your speed above 125 strides per minute. |
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Workout Routines: Home workout, Gym workout -
leg workout
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WARM-UP
WALKING
Walk for 10 minutes
LEGS - EXERCISE BAND SEATED LEG EXTENSIONS
Starting Position: Sit on the edge of an exercise bench with one end of the band wrapped around your right ankle, and place your left foot over the other end of the band.
Movement: Exhale as you extend your right foot up until your leg has just a slight bend in it. Inhale as you return your foot back down to the starting position. Repeat on other side as required.
Set 1 8 at 0
Set 2 8 at 0
Set 3 8 at 0
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Read more: quantum quads at home
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Workout Routines: Home workout, Gym workout -
leg workout
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WARM-UP
WALKING
Walk for 10 minutes at a fast pace
LEGS - EXERCISE BAND LYING CALF EXTNS
Starting Position: Lie on your back on an exercise matt with the band around the balls of your feet and the handles held at chest level. Extend your legs out and hold them above the floor.
Movement:
Exhale as you press your toes down as far as you can. Inhale as you return your legs back to the starting position. Repeat as required.
Set 1 8 at choose your weight
Set 2 8 at choose your weight
Set 3 8 at choose your weight
Set 4 8 at choose your weight
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Read more: pumped legs at home
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Exercise Routines 
