Thursday, March 12, 2009

Legs to Stand On

A lot of people who strength train come into the gym and miss the biggest calorie burn. So many people associate weight lifting with lat pull-downs, chest press, bicep curls, and overhead presses. After all, their cardio workouts work their legs, right? Strength training is for the upper body. 


Your legs have the biggest muscles in your body - the quadriceps, the hamstrings, and the glutes. If you don't work these muscles on the days you lift, you are missing out!

Here's a killer routine to get you started - with some extra spurts of cardio inbetween. This is a great lower-body challenge for a high-intensity workout day to help you get a leg up on your competition. 

(If you are confused about some of the exercises, head to At the bottom of the page, you can search for the exercise and get a detailed explanation!)


Reverse Lunges: Do 2 - 3 sets of 12 reps per leg.

Treadmill: - Run 8 minutes at 6.5 mph

Bicep Curls from a Lunge Position: Do 1 set of 18 reps. Immediately, switch legs and do a Lateral Raise from a Lunge Position. Do 1 set of 18 reps. Repeat this combination 3 times. 

Treadmill - 8 minutes at 6.5 mph

Incline Crunches: 15 - 20 reps

Prone Kneeling Leg Extensions: 3 sets of 18 reps per leg

Treadmill - Walk 5 - 8 minutes at a 3.5 pace with as much incline as you can stand.

Forward Lunges: 3 sets of 20 reps per leg

Traveling Lunges: These are just lunges but instead of staying in place you walk across the room. If this is too easy, try doing it holding a pair of dumbbells at your side. How long can you keep it up? (Each time you do this workout, you should aim to take a few more steps.

Treadmill - Walk 5 minutes for cool down. 

Don't forget to stretch!