Leg Workout

I wasn't feeling the gym today so I decided to put together a leg workout of my own. It's important to work all parts of the leg and from as many angles as possible. Most important though is proper form in order to avoid injury!

I performed the following workout as a circuit, from start to finish with a one minute break between sets. I did three sets of 15 reps each (15 each leg for single leg exercises). Don't forget your warm up and save the stretching until you're done.

1. Dumbbell Squat - You can also do a basic squat. Be sure your knees do not go over your toes and keep your back straight.

2. Forward Lunge with Ab Twist - I used a 10 lb weight. Again be sure the knees do not go over the toes. I find it helpful to be mindful of pushing back to the starting position with your heel.

3. Stiff Leg Good Morning - I used a 10 lb weight held behind my neck - but not resting on my neck. Be sure to bend at the hips and do not curve your back.

4. Glute Bridge with Dumbbells - I used two 10 lb dumbbells rested on my pelvis. You can use one dumbbell, a medicine ball, a weight plate, or you can nix the weight altogether.

5. Standing Bodyweight Calf Raises - I did this on part of the frame of my Bowflex. You can do it on a step or anything else that is sturdy. Or you can do it on a flat surface.

6. Plie Squat with Dumbbells - You can hold the weight(s) up or hung between your legs. You can add in a bicep curl, shoulder press, lateral raise, etc., upon standing. Same with the basic squat. More bang for your buck. Doing compound movements uses more muscles and burns more calories.

7. Step Up with Backward Lunge - These are my favorite because they get my heart rate up pretty quickly. When starting out it's best to start with a low step and work your way up. Move slowly so as to not lose your balance. Also dumbbells can be incorporated as you progress.

8. Stiff Leg Dead Lift with Dumbbells - As with the Good Morning bend at the hips and don't curve your back. Bend down until you start to feel a pull in your hamstrings and slowly rise back up.

9. Single Leg Calf Raises - This can also be done standing on a flat surface if you don't have a ledge of some sort. Be sure you have something to use for stability, such as a wall or railing.

10. Donkey Kicks + Fire Hydrants - I did the set of donkey kicks followed by the fire hydrants for one leg and then switched to the other leg. I feel it more when performed this way. But you could do a set of DK for each leg then the FH for each leg.

I was dripping sweat at the end of this circuit and my legs were a little shaky. I felt great!

I hope someone finds this just as exciting as I do!

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