Train Like A Pro - Legs

Train Like A Pro – Legs

Leg training is essential if you want to build a strong, lean and appealing physique. It doesn’t matter if you are going for looks or performance, leg training adds massive value. Both men and women should have a good resistance training program in place for legs. 

For women, it may be more about looks. For men, it may be more about overall strength. Here you’re going to learn how to train legs for both looks and performance. Always check with your trusted physician or fitness practitioner before you begin any new training program. Safety should be your number one focus for health and long-term benefits.

If your goal is performance, you should try an athletic style workout. Start out slow and work your way up in intensity. The overall goal here is speed, agility and power. Of course, you can modify or add to this workout as you progress.

Performance style workout:

  • Warm up with stretching and light cardio for at least 5 (walking, jogging, exercise bike, elliptical, etc.)
  • Walking Lunges: 3 sets x 10-12 reps for each leg (go slow, controlled and as deep as possible without causing any pain or major discomfort)
  • Jumping Air Squats: 3 sets x 10-12 reps (start in a deep squat and jump straight up with explosive force)
  • Hip Thrusters: 3 sets x 10-12 reps (start on the floor and bridge your hips as high as you can while maintaining good balance) 
  • Sumo Squats with Dumbbell: 3 sets x 10-12 reps (grab a light dumbbell, take a stance wider than your shoulders, squat down to the ground and stand back up on your toes)
  • Box Jumps: 3 sets of 10 reps (start on the ground, jump to the top of your platform, pause and balance at the top)

You can choose your level of intensity by how much effort you put forth. You will choose the weights, tempo and height of the jumps. It’s a good idea to start with lower intensity and work your way up. 

If you want more of a strength-based workout, this next one is for you. Keep in mind that training for strength or performance both have their aesthetic benefits. This means that either style workout will support you in creating more muscle tone, or a more fit and healthy look.

Strength Builder Workout:

  • Warm up with stretching and light cardio for at least 5 (walking, jogging, exercise bike, elliptical, etc.)
  • Barbell Squats: 3 sets x 8-10 reps (choose your weight, squat low using good form, press and stand up straight without locking your knees)
  • Leg Press Machine: 3 sets x 8-10 reps (choose your weight, use good form with a full range of motion, press to the top without locking out your knees)
  • Lying Leg Curls: 3 sets x 8-10 reps (choose your weight, use good form with a full range of motion, squeeze at the top for max benefit)
  • Weighted Hip thrusters: 3 sets x 8-10 reps (use barbell or machine, good form with full range of motion, slight pause at the top to squeeze your glutes and hamstrings before resetting)
  • Weighted Calf Raises: 3 sets of 20 reps (choose your weight, use full range of motion with good form, slight pause at the top to squeeze and bottom to stretch)

You choose your level of intensity. Strength building is typically lower reps with a heavier weight. However, good form and full range of motion are your best allies. Always use caution and practice safety first. For more training and nutrition insight, visit here. Fe sharpens iron!

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