People often try to complicate workouts and exercises. It annoys me. So, here is a legs workout that you can do in under half an hour for amazing strength and power and increased tone and firmness.
Short but sweet!
Remember, short workouts are almost always better! With the exception of training for long distance events or long sporting matches there is really no point in spending hours at the gym.
High intensity is a much better idea. Try to have a short but intense workout and if you keep your technique perfect and your discipline on track then you will make much faster progress than if you just farted around at the gym for two hours.
A short story about short sessions There is a girl at my gym who goes EVERY DAY. She is there whenever I am there and I go at very irregular times and days. Anyway, she has been coming for over a year and has not lost any weight at all. She sits on the exercise bike and plods along for about one and a half hours.
On the other hand, a girlfriend of mine started out at the gym under four months ago and is already looking tight, firm and has lost a lot of weight. From the beginning I had her doing high intensity workouts for no longer then 30-45 minutes. She does it well with good technique and it has made all the difference.
The simple leg workout
Here is a workout I used to use when I was pressed for time. However, now I use it all the time as it has been working so well. Remember ladies, train with heavy weights, you won’t get big legs.
1. Start with a five minute warm up of riding, running and a bit of light squats using just your body weight.
2. Squats - Using a medium heavy bar bell in a squat rack do 3 sets of 10 reps.
3. Jumping Squats - Perform 3 sets of jumping squats til failure and having as little rest as possible in between sets.
4. Dumb bell lunges - Holding two heavy dumbells pump out 3 sets of lunges til failure. Go slow and be easy on the kness.
5. Wide legged squats - Using no weight pump out as many wide legged squats as you can as fast as you can. This is a great way to finish off the workout if you have a bit of energy left.
Remember to keep adding weight each time you go to do this workout. If you consistently add weight and keep your form correct then you will progress quickly.
Added bonus weight loss
There is an amazing side effect of leg training - you burn a lot of fat! The legs are big muscles and use a lot of energy so when you train your legs you boost your metabolism right up for long after you leave the gym. This is excellent for weight loss.
You will also find that the rest of your body makes better muscle progress as training the legs causes loads of hormones to be released into the blood stream.
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