Oh, how I love ‘Leg Day’. Yes, that’s me being facetious right out of the gate. Legs are definitely my least favorite weight training day. At least for now it is. That could very well change in the future.
However, even with it being the day that I least like, I also know how VERY important it is…so I do it and will continue to do it regardless.
As with all the other weight training workouts I’ve posted, this one is also a ‘beginners’ workout and I’m starting by strictly utilizing weight assisted machines and not free weights or body weight exercises.
With the excessive body weight I have at the moment, along with my knee and joint problems, as well as needing to reacquaint my body with doing weight training leg exercises, this is the best way for me to get started with the least possibility of serious injury.
All the various versions of lunges, squats, and deadlifts will come in due time.
I don’t incorporate a full 30 minutes of cardio like I do on my other weight training days because I want to conserve my energy to focus on the weight training.
I will jump on the treadmill for about 18 minutes to loosen up and get the blood flowing a bit. Specifically, I set the treadmill workout timer for 15 minutes, and then do 2 to 3 of the 5 minute cool down minutes the treadmill automatically goes into after its programmed time is up.
As with all the workouts, I’m not going to list the actual weight I was lifting as everyone starts at different levels.
However, this is my baseline and it is my goal to do just a little more (whether it’s more sets, heavier weight, or more exercises) each week.
This workout should take around 50 minutes.
Precor 956i Treadmill – walk/light jog for 18 min. (warm up legs)
Nautilus Nitro – Leg Extension – 4 sets @ 18, 15, 12, 10 reps
Nautilus Nitro – Prone Leg Curl – 3 sets @ 15, 10, 10 reps
LifeFitness – Hip Adductor – 4 sets @ 20, 18, 15, 12 reps
LifeFitness – Hip Abductor – 3 sets @ 18, 15, 12 reps
Nautilus Nitro – Leg Press – 3 sets @ 18, 15, 12 reps
Nautilus Nitro – Leg Press (Calves) – 3 sets @ 12, 10, 10 reps
Body Masters 114 Multi-Hip – Knee Ups – 3 sets @ 10, 10, 10 reps each leg
Body Masters 114 Multi-Hip – Push Downs – 3 sets @ 15, 15, 15 reps each leg
Precor 956i Treadmill – 5 min. cool down (stretch out the legs)