Legs are the hardest for me to workout.
Hardest weight-wise. I run. I ALWAYS take the stairs (8 flights to my condo, 9 between my office and the microwave). Occasionally I use my kickboxing membership or hop on the stationary bike.
Other than that, my legs have traditionally been ignored. I even ignored the fact that last week I promised a leg workout… errr… last week.
In order to encourage myself to do more leg-strengthening, I put together a routine that also focuses on core (which I LOVE to work) and so upper body.
This will make you sore. If it doesn’t… you’re super-human you clearly work your legs more than I do. 🙂
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1. 30 Second Warm Up
Alternate between 4 jumping jacks and 4 high knees for 3, 30 second sets.
2. Twisted Push-ups
Start in push-up position with a dumbbell in each hand and legs slightly wider than hips. Step your left leg in under your chest (or as close as you can get it). Be sure to keep abs tight as you rotate hips.
Source: Shape magazine
Return to starting position… you’re not done with the first rep yet! Now lift your left elbow, bringing your dumbbell to your lower ribs. Hold for 2 secs and lower it back to the floor. Make sure your hips stay parallel to the floor and your core stays tight.
Source: Skimble
Complete 8-10 reps n your left side and repeat with right side. Repeat for 3 seats (left + right = 1 set).
3. Wood Chop
Holding a weight (or medicine ball) with both hands, stand with feet slightly wider than should width apart. Hold the weight up over the right shoulder (not back or behind you).
Lower the weight down low to the outside of you opposite ankle in a controlled motion. Keep your chest up and eyes level to avoid back injury. As you squat, be sure not to allow your knees to cross your toes.
Repeat 10x and switch side to complete a set. Do 3 sets.
4. “Yes” and “No” Machine
If you have a gym with a Inner and Outer Thigh Machine, this is a nice “break” after those chops.
Complete 3 sets of 15 “yes” and alternate with 3 set of 15 “no.” (Add more “nos” if you need it… you know who you are!) 🙂
No, it won’t keep your thighs from rubbing together (you have to do some cardio or lose fat first), but I like it because it strengthens my hips/thighs for running. This keeps my knees from caving in with helps my overpronation problem. It’s all connected!
5. Side Step Row Squat
Stand with feet hip-width apart, holding a weight in each hand.
Step out to the right with your right foot. Your feet should now me shoulder-width apart. Performa a squat, taking care not to allow your knees to cross your toes. As you squat, bring bend your elbows so that they rise out to sides and bring weights to chest level. Be sure to keep your core nice and tight!
Source: Fitness Magazine
Return to start position, almost springing off of right foot, lowering weights as you rise up.
Complete 8 reps and switch sides for a full set. Do 2 sets.
6. Reverse Lunge with Lateral Raise
Begin in standing position with light weights in each hand at sides.
As you step back into a reverse lunge, raise weights out to your side at shoulder height. Lower the weight as you return to the start position.
Do 12 reps on each side and repeat for 2 sets.
7. Seated V-Up
Sit with arms slightly behind you, elbows bent, and fingertips pointed toward your body. Start with your knees together, legs extended, and heels raised slightly off the ground.
Pull knees into your chest, holding for 2 seconds at top. Return to the starting point, keeping abs tight.
Complete 3 sets of 25.
8. Mountain Climbers
Start in a plank position with your feet hip-width apart. Your body should be in a straight line – don’t stick your butt up!
Bend your right knee and pop up, bringing your right thigh under the left side of your torso and leaving your left leg out behind you.
Repeat, alternating legs for 1 rep. Try to keep a quick pace and tight core throughout.
Complete 60 reps.
Source: Ladies Home Journal
9. Bonus Round!!!
If that didn’t burn you out, find the Leg Extension/Leg Curl machine and rock out 3 sets of 12 reps each.
Be sure not to get your weight too high on that extension so you don’t put too much strain on your knees.
Check out more fitness ideas, tips, and trick on my Fitness page!
Now that you’ve completed that awesomeness, pat yourself on the back and be sure to get your 20g of protein to help the muscles recover!
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I always, always follow up a weight routine with a protein shake.
Is there a body part you slack on working?
What do you eat post-workout for recovery?
I was just thinking about skipping my leg workout today haha thanks for kicking my butt into gear 😉
I slack on abs a lot. I know I shouldn’t, but I always leave it for the end of the workout and I’m tired.
Me too – legs is mine ( i hate squats and lunges) I know they do wonders but I still hate them! 🙂 Jump squats are a killer but I make myself do them…they work wonders! xoxo from Trinidad
Oooh love these! Especially number 2, 3 and 6! Mountain climbers or changes as I call them are bloody awful things! A minute of those is seriously hard work and they never seem to get easier?! Thanks for the inspiration! 🙂
Oh and “add more no’s if you need it… you know who you are!” haha!
I totally neglect lower body weights. I need to get on that!
You had me until you got to mountain climbers! They are so tough! I tend to neglect abs… not legs!
Bahaha – I have to start calling it the yes/no machine now. I love that!
It’s a great looking workout you’ve got there. I like the core emphasis. Core and abs are what I neglect the most.
Woodchops ROCK! I just did those this morning. Have you tried lawn mowers? My gosh, they get me every time.
I actually did them yesterday with my P90X bis/back DVD! Those are killer (in a hurts-so-good way).
Just looking at this made me tired! Haha.
My thighs were burning just looking the pictures. I need to do some of those yes and nos. My inner and outer thighs are seriously neglected. Usually a post-workout snack is a banana w/ peanut butter or a smoothie…
What an awesome line up! I hate legs as well…but I like the shaky feeling after wards!
I much prefer to workout my legs vs. abs…(really hate ab workouts with a vengence)! This looks like an awesome workout…you’ve got me all excited about my strength workout this evening… 🙂
Doing JM’s “No More Trouble Zones” today… definitely a leg & arm workout – her surrender move is nutso!
I need to check that one out!
What a perfect post to follow up to yesterday’s smores brownie recipe! Calorie neutral. Love it.
LOL! Comment of the day. 🙂
I use to love ab workouts, but now they are my least favorite. I know it’s really weird, but I would rather lift a ton of weights and run miles and miles before planking.
Thank you so much for posting about overpronation. That’s the one thing that holds me back in running and really anything athletic– shin splints and joint pain, etc. What an eye-opener!
I’m so glad I could help! I have struggled with the same things over and over.
Just reading this hurts me 😛 I’m guilty of thinking I don’t “need” to work my lower body, too – would way rather do core work or arms, with the excuse that “I run” means I don’t need to work my lower body. I know it’s a crappy excuse, but….I have no other one 😛
Great ideas- I definitely need to try some of these!
This is great – I agree legs often get the short end…love the many ideas you provide!
Wowza, your totally inspiring. Working out full stop is something I’m totally not into, but do because I enjoy feeling good. Im with you, often neglet the legs, but you’ve inspired me girl, I shall do the legs at the gym tonight. 🙂
What do I eat after a work out? Hmmmm…. Protein usually and veggies, if it’s warmer, a salad. Eggs are good too. I try to steer clear of the carbs. 🙂
Thank you!!! Legs are so hard to motivate for, but the payoff is awesome. 🙂
Don’t forget you need some carbs for recovery!
i like all the variation here. A good combo! of legs/cardio blast. Oh and the yes and no machine cracks me up! i call it Naughty and Nice.
LOL! I love naughty and nice, too! 🙂
Thanks for the exercise ideas! I tend to ignore my legs too. They actually are pretty strong from running, biking, etc. but I know if I worked on their strength a bit more, I would probably improve my running capacity.
Strange, but I actually LOVE working out my legs. I used to hate my legs for being big when I was younger since all my friends had little skinny legs..but now that I’ve embraced them as powerful, I really, really like feeling that strength!