Posted on January 10, 2017 by Kate Halsall
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!