Your legs encompass the largest muscle groups in your entire body.
In order to have lower body fat you have to train your legs. After
a good leg workout you should feel incredibly sore and if you get into a lunge
or squat position your legs should start to shake. I have many favorite
leg workouts but I am going to post one that I have done more recently. I
always lift with supersets. A superset is when you do one exercise or
lift and follow it with another exercise or lift and repeat. A will be one set
and numbers will represent the different lifts for each set. Example, A1
and A2 would be a super set of two different exercises. Also, the tempo
is extremely important. Tempo is the pace you lift at. There is the eccentric portion, on the
way down for squats and bench, the concentric portion the way up for squats and
bench, and isometric portion at the halfway point. This not only requires good form but also increases your
strength and muscle. Example, 3010 is 3 seconds on the eccentric portion
of the lift, which is with gravity, and 1 second at the concentric portion of
your lift, which is going against gravity. Another example 2012 would be
2 seconds eccentric, one second concentric, and 2 seconds isometric. I hope you enjoy my workout! Make sure to use weight you can lift
with PROPER form and if it is too easy move your weight up. Hard work should never be easy.
Warm up- 5 minute cardio of your choice (tredmill walking, skipping, jogging, etc.) 5 minute dynamic stretches (not static!)
Exercise
|
Sets
|
Reps
|
Tempo
|
Rest
|
A1:
Back Squat
|
5
|
6-8
|
3010
|
75
sec
|
A2:
Leg Curl
|
5
|
6
|
5011
|
75
sec
|
B1:
Db Sumo Squat
|
4
|
12-15
|
3011
|
75
sec
|
B2:
Romanian Dead lift
|
4
|
6-8
|
4011
|
75
sec
|
C1:
DB lunges
|
3
|
12/each
|
3010
|
60
sec
|
C2:
Seated Calf raises
|
3
|
10-15
|
2012
|
60
sec
|
