Tag Archives: legworkout

High rep leg workout for girl

10 Tuesday Mar 2015

Posted by in Fitness, girls workouts, Uncategorized

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Here is a great leg workout aimed at women thats going to really help you sculpt your legs and build some good strength too.

Don’t be scared that this involves weights and told be fooled into thinking that lifting weights will make you bulky! Notice that all these exercises are high repletion based because this lead to lean and sculpted legs opposed to bulky thick legs.

warm up & Pre stretch

  • Warm up – 5 minutes treadmill 
  • Pre stretch: 
  • Standing quad stretch: 10-15 second
  • Standing Hamstring stretch: 10-15 second
  • Standing calf stretch: 10-15 second
  • Adductor stretch: 10-15 second

 

Jumping lunge: 3 sets of 50 reps 

Box jumps: 3 sets of 15-20 reps 

Barbell squats: 3 sets of 20 reps 

Hamstring curl machine: 3 sets of 20 reps

Calf raise machine: 3 sets of 20-30 reps

Cool down – Bike 5 min

*Repeat pre stretches for post stretches

Intense leg sculpting for girls

14 Friday Nov 2014

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This workout is going to really help tone and sculpt the main muscles in your legs as well as help build that rounded bum every girl wants. Notice that the rep ranges are high, again this is because we are going for toning and not bulking.

* make sure you stretch your legs of before starting this workout.

Warm up

Treadmill: 5 minutes

Box jumps

3 sets of 15 reps

Barbell squats

3 sets of 15-20 reps

Dumbell lunges 

3 sets of 15-20 reps each leg

Kneeling Straight leg kickback

3 sets of 15-20 reps per leg

Calf raises on a step 

30-40 reps per leg (or go until you feel a deep burn then change)

 

Killer leg workout

07 Sunday Sep 2014

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Ive spent a little bit of time creating a new leg workout since the one i usually do was starting to get a little easier, so instead of just increasing the weight i decided to switch it up! Instead of just going heavy like a lot of people do, i decided to utalise drop sets and supersets to really increase the intensity and get a good pump. I tend to do my calfs on a different day so this workout is purely for your quads,hams and glutes. Make sure your warmed up and stretched of before you go into this workout.

 

Barbell squat drop sets 3 sets

– 1st set 12,10,8,6

– 2nd set 12,10,8

– 3rd set 10,8,6

Hack squat superset with dumbbell lunge 3 sets

– 1st set 12reps on each

– 2nd set 10reps on each

– 3rd set 10reps on each

Quad extensions drop sets 3 sets 

– 1st set 12,10,8,6

– 2nd set 10,8,6

– 3rd set 10,8,6

Hamstring curls 3 sets of 10 reps

 

 

SQUATTING FOR GIRLS

17 Sunday Aug 2014

Posted by in bodybuilding, Fitness, girls workouts, training for girls

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Over the past year or so I’ve really noticed that girls have become obsessed with squatting and thinking that doing things like  ‘ the 30 days squat challenge ‘ will result in having an ass like kim kardashian, this is honestly ridiculous! squatting alone will not necessarily get you bigger glutes. Just like any other body part, you need to work every possible angle and squatting alone does not hit every angle. Girls should be trying exercises like lunges,kickbacks,hamstring curls, leg press and hack squats. Exercises like these along with frequent cardio and a good diet will in time begin to shape a far better figure than just squatting alone in your bedroom for 30 days. Please take note!