Description
As always, begin with a warm up just long enough to start beading with sweat. Then, start your week off with a high intensity leg day using weights that you can handle. Work the large muscle groups first then progress to the small ones - dont make the mistake of trying to do squats last. Finish by stretching the muscles you just worked - hold for 10 seconds- and walk it off.
Exercise Routine
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Running or walking on a treadmill provides a greate cardiovascular workout that you can perform even on a rainy day! Also, since a treadmill provides you with an even surface, this exercise may be eas...Running or walking on a treadmill provides a greate cardiovascular workout that you can perform even on a rainy day! Also, since a treadmill provides you with an even surface, this exercise may be easier on your joints than running or walking outdoors. (less)
Routine:
Distance: 1 mi
Time: 00:10:00
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Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes...Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your THIGHS ARE PARALLEL TO THE FLOOR. Once you reach the bottom position, press the weight up back to the starting position. Don't lean over or curve your back forward! You can use a Belt to help reduce the chance of lower back injury. You can put your heels on a 1 inch block to further work the quads. You can also use a wider stance to work the inner quads even more. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 15 x 135 lbs
Set 2: 15 x 155 lbs
Set 3: 10 x 185 lbs
Set 4: 15 x 135 lbs
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Use a smith machine or free weight barbell. Place the bar on the shelf of your upper back so that it doesn't put pressure on your neck. Get in a slightly split lunge stance with one foot 3-4 feet in...Use a smith machine or free weight barbell. Place the bar on the shelf of your upper back so that it doesn't put pressure on your neck. Get in a slightly split lunge stance with one foot 3-4 feet in front of the other. Bend at both knees leaning slightly forward with your chin up until your back knee is 2-4 inches from the floor. The back heel should be in the air and your weight should transfer to the middle of your front foot. Squeeze your glutes and inner thighs to press down on the floor and rise to the starting position. Breathe. Repeat. (less)
Routine:
Set 1: 15 x 135 lbs
Set 2: 15 x 135 lbs
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Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the b...Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the bench for support. Remaining flat on the bench, curl your legs up until your hamstrings are fully contracted. Release and lower the weight slowly back to the starting position. Concentrate on using a full range of motion and do not SWING the weight up. You can point your toes to intensify the burn in your hamstrings. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 15 x 80 lbs
Set 2: 12 x 90 lbs
Set 3: 10 x 100 lbs
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Use an inner thigh or adductor machine or to squeeze your thighs together. Hold. Then lower until the weight almost touches the stack, then repeat.Use an inner thigh or adductor machine or to squeeze your thighs together. Hold. Then lower until the weight almost touches the stack, then repeat. (less)
Routine:
Set 1: 20 x 150 lbs
Set 2: 20 x 150 lbs
Set 3: 20 x 150 lbs
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The outer thighs are tough to work effectively, and the abductor machine is a welcome addition for both body-sculptors and serious bodybuilders alike. Angles are crucial in getting the most out of thi...The outer thighs are tough to work effectively, and the abductor machine is a welcome addition for both body-sculptors and serious bodybuilders alike. Angles are crucial in getting the most out of this movement. Keeping your back and butt where they belong, wedged well against the backrest and on the seat, respectively, is key. The movement is elementary in that you simply keep the OUTside of your knees pressed firmly against the pads as you move them apart. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 20 x 150 lbs
Set 2: 20 x 150 lbs
Set 3: 20 x 150 lbs
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Sit on a calf raise machine. Place your upper thighs under the leg pad just above your knees. Disengage any weight lock that may be in place. Lower your heels to the lowest possible position. Slowly r...Sit on a calf raise machine. Place your upper thighs under the leg pad just above your knees. Disengage any weight lock that may be in place. Lower your heels to the lowest possible position. Slowly raise up on your toes as high as you can go. Hold for a moment and return to the starting position. Do not "swing" the weight up using momentum! Repeat. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 20 x 90 lbs
Set 2: 20 x 90 lbs
Set 3: 20 x 90 lbs
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