Today is leg day.
Let’s pretend I don’t dread this day each week.
Misery loves company, so today’s Work It Out is a leg day too. You’re welcome.
This is actually kind of a fun routine. I call it limited because you only need 2 machines, and it’s a good one to do if you’re suffering from foot/ankle problems (I do these when my plantar fasciitis acts up). You CAN have a challenging leg workout without ever touching your feet to the floor.
Another reason I like it is that is incorporates many of the previous techniques I’ve written about to shake up your routine. Click the title of each for the post with a full description/benefits of the technique.
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The only equipment you need to do these is a leg extension machine and a leg curl machine.
Do 3 sets of each move, 10 reps per set (unless otherwise indicated). When you select your starting weight, remember that most of these are using techniques that make the move more challenging. If you can, increase your weight with each set
Leg Extensions
1. Traditional Leg Extensions (regular reps)
2. 24s (8 reps from bottom to half way point, 8 starting half way to full extension, and 8 full)
3. Fulls and Partials (10 full, followed by 10 partial reps – 1st and 3rd sets bottom half, 2nd and 4th top half)
4. Drop Sets (10 reps with a medium heavy weight, 10 with 10 lbs less, then 10 more with 10 lbs less = 1 set)
Lying Leg Curls
1. Traditional Lying Leg Curls (regular reps)
2. Super 8’s (8 reps + hold for 8 count, 3 times = 1 set)
3. 1 1/2’s (1 full + 1 half = 1 rep, 1st and 3rd set halfs on the bottom half, 2nd and 4th on the top)
4. Super Slow (6 count going up, 6 count going down)
Caution: It is easy to “over train” with these modifications. They challenge your muscles to work much harder than usual, so these moves are not recommended as a long-term regimen.
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You guys cracked me up with the gym confessions/pet peeves last week. I’m going to be doing more posts like that!
What’s you most-hated leg move? Hack squats.
So we end on a positive… what’s your favorite leg move? Heavy squats!
I completely dread legs day…ickkkk. It just burns to much for me to enjoy;)
Shoulders, triceps, and chest I just love.
Least favorite leg move = lunges.
Favorite = squats for sure!
Ok, we are exactly alike in the gym. Bring on the squats and upper body!
I LOVE this! I have this funky twitch in my right foot that acts up with almost no logic and I think this is surely a leg workout I can handle when it does! Thanks for sharing it!!
I’m so glad this is useful! Please let me know what you think if you try it. 🙂
OMG–your LEG MUSCLES!!!! I will do anything you say for that kind of definition 😉
LOL! Thank you. 🙂
Okay – i want your legs! Those muscles are pretty awesome! Thanks for sharing this workout.
Thank you, Emily! Let me know if you try it! 🙂
My favorite leg move is lunge on the step combined w/ hip extension. Done slowly it’s great for balance too. I hope your plantar fasciitis is improving.
That sounds like a good one… and like one that would make me fall over. LOL!
WOOOOHOOOOOO for leg day! Kill it hottie! I know you will! I channel your strength during each of your workouts and I had like THE BEST chest workout ever yesterday and I was by myself! YAY ME!
I love leg day, but HATE doing leg day on my own. It’s really intimidating and I won’t squat heavy by myself. So, I hack squat. So, I have to say hack squats are my fav when training alone, but heavy squats are my fav if I have a spotter. My least favourite leg exercise of ALL TIME are step ups. I HATE THEM and never ever do them 🙂 THANK GOODNESS 😉
Love you
Way to go on the chest workout!
Don’t be afraid to go heavy. It’s ok to go to failure… that’s why we use a squat rack! 🙂
I kind of love leg day :-p
Most hated: lunges. I do them because I know they’re effective, but I hate every moment of it.
Favourite: deadlifts. I love lifting stuff that weighs more than I do :-p
Haha – I’m with you on the deads. Same reason. 😉
most hated leg move? bulgarian split squats for sure!
My leg days have been severely suffering since I’m not supposed to lift really heavy. I always hate legs until I get going. I think step ups are my least fave. I kind of like plie squats (probably b/c I was a dancer).
Ugh. Weighted step ups are NOT my fav either.
I don’t like leg day! I always get so sore. I know that’s a good thing, but it makes it really hard to run.
LOL! I basically told me trainer that’s why I never did leg day when I ran. Which is how my knees and ankles got so jacked up. It’s a hard balance!
I also love leg day with a friend or workout buddy. I always seem to get a better workout. I have a love/hate relationship with deadlifts. I hate to do them but I love the way they make me feel and the results that happen!
Cheers!! Tara 🙂
It so much better with a spot/added motivation! Every other day, I want to be alone. 🙂
I used to dread leg day. Now, it’s my most fave body part to train (next to shoulders) 🙂
Love heavy squats and deadlifts!
Have a great workout!
foot and ankle problems? check. was going to do a leg lifting day today anyway? check. guess what I’m doing over lunch today?
Did you do it?! I always love your feedback. 🙂
YES. I didn’t use the lying leg curl machine b/c i had my glasses on (they would have fallen off!) since I stupidly forgot to buy new contacts and lost one (d’oh). But I modified and used the regular curl machine. I would like to try this again and lift heavier. Hamstrings have been injured so much that I wimp out and don’t lift as much with them. My quads were shaking yesterday and are SORE.
I love the principles behind the modifications to the moves and I actually used them on 4 other moves at the gym yesterday:
24s on:
Adductors
Abductors
Fulls and partials on:
Tricep extensions
anterior raises
… which I did while walking around the track (probably what my guest post will be about — arm workout while walking).
I actually love leg days…even though it makes me the hangriest haha. And I LOVE 1 1/2’s! Super hamstring killa! Great tips as always thanks 🙂
Haha – I am super hangry today!
I HATE plyo lunges!! HATE!
Leg day here too. I swear we follow the same split . I hateeee lying leg curls and rather do stiff leg deadlifts over them, and i hate those too. haha! i hate hamstring work but love the results, so i just bear with it and do what needs to be done haha
I hate standing leg curls. But looooove pole curls. Have you done those?
noo but i just looked it up and they look hardcore!!
I LOVE leg day. I apparently like abuse! Deadlifts were my original favorite, but that has now changed to leg extensions. I’m working on those quads! I’m starting to see definition, which, as you know, makes me happy! Love the variations you have here! Makes working out fun!
My first “leg day” in YEARS is Thursday – based on how sore I am already in my upper body, I’m really looking forward to it. My least favorite leg move is probably stepups, only because I’m a wuss about them. Still love surrender squats the most. I’m sure I’ll discover some new answers to these questions over the next few weeks though. 😉
I can’t wait to hear about it!!! You’re going to be so sore. Hee hee. 😉
My legs got tired just reading that workout. Favorite leg move is probably walking lunges, because they’re easy to do all around the house and I actually remember to get them done. It’s been awhile since I’ve done a focused leg workout at the gym- so hard to combine that with running at the moment!
I don’t have a favorite ANY move when it comes to strength training, but this routine looks like something I could actually understand and DO! [That is, if people would stop hogging the machines to text and stare off into space as I frustratingly stand superclose and hope they get the hint. Before I just blatantly tell them to get off the machine. I mean…ask them.]
Hooray!!! I should start making it my goal to write workout you will do. 😉
Holy leg definition batman!!!! SEXY SEXY! 🙂
Gotta get on those moves today at the gym. Leg day!! Looking toned missy
I die for your leg muscles. DIE for them. Thanks for posting this workout! I feel like all the workouts are either circuit or arms and apparently I’m a weirdo, but I love working out my legs. I like ALL the exercises!!!
LOL! All the exercises?! Even burpees?? I’m totally impressed.
I love working my arms. And I love squats. I want a donk! – I didn’t say that.
What exercises are good for the booty in your opinion??
LOL! I’ve been on a glute-growing mission! There are a few glute workouts posted in my Fitness page, but here’s one: https://www.sprint2thetable.com/2013/02/work-it-out-baby-got-back/
Awesome! I just pinned it for later. Thanks!
Your legs are SO diesel! woot woot!
Diesel?! I flippin’ LOVE that word. Thank you!
Most hated leg move: static lunges (maybe sometimes called split squats?). Yuck.
It looks like lunges are winning the most hated prize for the comments!
YOU ROCK!!!!!!!!!!!!!!!!!!!!!!!! I know, I am supposed to be on sabbatical but doing some & also taking time for me.. had to read this! 🙂
I used to love varied leg extension workouts back when I had knees that could handle it. Great workout.
Wow – just look at your legs! I took 2 weeks off from nearly all exercise (still lifted weights once a week) and when I plopped myself back on my bike, it was too humbling. Something simple like this might work for me.. we’ll see. 🙂
I know how that is… I’m humbled everytime I get on a bike. 🙂
I used to hate squats, but they’re my favorite leg move now. My least favorite is mountain climbers. UGH, the worst. You’re legs look awesome!
This sounds hard and AWESOME! You are totally going to kill it in May!
Thank you!!!
Those legs of yours are so muscular, these days are obviously worth it 🙂
Cheers
Choc Chip Uru
That’s what I keep telling myself! 😉
If I can have legs like yours, I’ll do anything 😉
It’s so weird because your legs would naturally be stronger than your arms, yet i can do arm/chest/back exercises with no problem, but leg extensions always kill me. Bleh.
Typically women have stronger legs, but I don’t think that always true – my upper body is wayyyy easier for me to make gains on.
Guess what I am doing right now??
Dude, you’re quads look KILLER in that first pic! Damn!
I actually kinda like working my legs WHEN I can…grrr, stupid knee…mother$^#%&%…I’m not bitter…no, not at all! I think my favorite leg move is calf raises or leg extensions. Least favorite…squats. No matter what I do, I’m always nervous about my form. Most of the time I’m so preoccupied with whether or not I’m doing it right that I don’t really get the mind-muscle connection going at all!
You need someone to watch your form so you can take your mind of of it. Then it become second nature once you get that right. The biggest thing to remember is to keep your chest UP.