Legs get to hide under pants all winter long, but summer shorts will force them to make their warm weather debut before you know it. Get yours ready for baring with these exercises:
- Barbell Squats – Squats are the #1 exercise choice for both your glutes and legs.Over all they work the entire leg and build it beautifully. They can work wonders on your legs, especially when you
do them with a barbell across your shoulders behind your head. There are different variations of squats but the best is the free barbell squat. A must in my book!
- Dumbbell Lunges – Same concept here. Hold two dumbbells down at your side as you perform repetitions of lunges for extra toning power.
- Hack Squats - One of my favorite because it builds and sculpts the side sweep to the quad muscle. I do them both heavy and lighter for high reps and change my footing all three ways, forward, outward and inward to hit every side of my quads.
- Walking Lunge - Using a free barbell behind the neck or holding a weighted plate above your head is a favorite of mine and variation of the lunge.You can do them walking up-hill or flat with weight or without. If you're in the gym you can find a place to do the walking lunge or in my gym if it's busy I just take the barbell outside and do them in the parking lot. I will just do 200-300 consecutive walking lunges when I have the room. In the gym where space is limited I will do them 20 reps at time in sets of 5-10x In my book lunges are a must just as the squat is in building beautiful legs.
- Dumbbell Lunges – Same concept here. Hold two dumbbells down at your side as you perform repetitions of lunges for extra toning power.
- Hack Squats - One of my favorite because it builds and sculpts the side sweep to the quad muscle. I do them both heavy and lighter for high reps and change my footing all three ways, forward, outward and inward to hit every side of my quads.
- Walking Lunge - Using a free barbell behind the neck or holding a weighted plate above your head is a favorite of mine and variation of the lunge.You can do them walking up-hill or flat with weight or without. If you're in the gym you can find a place to do the walking lunge or in my gym if it's busy I just take the barbell outside and do them in the parking lot. I will just do 200-300 consecutive walking lunges when I have the room. In the gym where space is limited I will do them 20 reps at time in sets of 5-10x In my book lunges are a must just as the squat is in building beautiful legs.
- Calf Raises – Stand on a step with your heel hanging over the edge. Slowly raise your entire body by lifting your heel, then lower again. Do all three angles to hit your entire calf muscle. Feet forward, inward and outward. You can also do this on the Leg Press machine.
- Fitness Machines – There are some great machines that can assist in toning your legs, including the press, extension and curl. Check them out next time you are at your local gym.
- Sprint Intervals - These can be done on a treadmill or outside on a track or where ever you can find a good place to run. On the treadmill I do them in a 60 sec.intervals to 20-30 sec.rest between each sprint. I will do anywhere from 10-20 in 15-30 minuets changing my speed higher and higher with less rest between sets.Outside I will do them in 50-100 yard intervals 5-10 sets and do them both up-hill and level ground.Rest periods short and just enough time to catch my breath and go again.Sprints are the best for sculpting beautiful legs. Get to Sprinting!
- Fitness Machines – There are some great machines that can assist in toning your legs, including the press, extension and curl. Check them out next time you are at your local gym.
- Sprint Intervals - These can be done on a treadmill or outside on a track or where ever you can find a good place to run. On the treadmill I do them in a 60 sec.intervals to 20-30 sec.rest between each sprint. I will do anywhere from 10-20 in 15-30 minuets changing my speed higher and higher with less rest between sets.Outside I will do them in 50-100 yard intervals 5-10 sets and do them both up-hill and level ground.Rest periods short and just enough time to catch my breath and go again.Sprints are the best for sculpting beautiful legs. Get to Sprinting!
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