Posted on January 10, 2017 by Kate Halsall

legs workout

Picture: https://pixabay.com/en/feet-legs-foot-water-pool-swim-186238/

It’s no secret that my favourite muscle groups to work are legs and shoulders. Knowing that everyone will have a renewed fondness for the gym in the next few weeks, I focused on those two areas first and then threw in some core exercises for good measure (and for a bit of “active rest”) when I started to plan my classes and clients’ workouts. One of the results of this planning is the beautiful “hello legs workout” below.

You need to have a good warm-up first especially for your legs and shoulders! You’ll need some kit for this work out: Dumbbells or Kettlebell(s) and a step (or plyo box). There are 4 exercises in each round and you’ll perform 4 sets of them. Do 10 reps of each exercise, but use a weight that will really push you!

Enjoy this legs workout twice per week as part of your weekly training schedule and you’ll soon have legs to die for.

Round 1

1a. Weighted Wall Squat – dumbbell or kettlebell – 30seconds

1b. Lateral Side Raises – dumbbell (or kettlebell but I would do 10 each arm with this rather than at the same time)

1c. Plyo/Jump Lunges – both legs = 1 rep

1d. Toe Touches – 30seconds

 

Round 2

2a. Weighted Lunge Walk – 10 reps each leg

2b. Shoulder Press – bar, dumbbells or kettlebells

2c. Weighted Step Ups – 10 reps each leg

2d. Plank – 30seconds

 

Round 3

3a. Weighted Squat – depending which type of weights you use, this can be a front or back squat

3b. Upright Row – bar or kettlebell

3c. Squat Jumps – with or without a weight

3d. Ab Cycles – 30seconds

 

Obviously you would need to train your other muscle groups as well, so this legs workout should be an addition to any existing training or just a nice leg and shoulder boost!