powerful extremities are well worth the work. The following will outline an effective and simple leg training workout.
Standing with feet shoulder width and toes pointed outward slightly begin to squat downwards until the knee is at a 90 degree angle. Return to the standing position and repeat 20 times for 3 sets. There are many variations to the squat and these variations can be further explored by consulting a tainer. Weight can be added to increase the intensity of the exercise either using as bar as in a gym or by holding handheld dumbbells.
Standing with a wide stance involving one leg in front of you and one leg behind you lower your body by bending your legs until the knee of your back leg nearly touches the ground. Return to standing and repeat this motion 12 times for each leg for a total of 3-4 sets. Once again weights can be used in
the manner mentioned above to increase workout intensity.
Holding a weight in either hand step up onto an elevated step
with both legs and then return to ground with both feet. Repeat the step up with each leg 10-12 times for 4 sets.
Stand with legs in a wide stance with toes pointed outwards as in a ballet plié position. Holding a weight in your hands suspended between your legs squat downwards until your knees reach a 90 degree angle and return to the standing position. Ensure your back remains straight and your shoulders are back and chest is out. Make sure you use your legs to lower yourself to the ground and not your back (ie: bending at the waist). Repeat this movement 15 times for 4 sets.
Choose a box or step low enough that you can comfortably sit and rise from but that provides a challenge when arising. Stand in front of the box feet shoulder width apart and lower yourself until you are sitting on the box. Engaging your glutes and pressing through your heels raise yourself from the seated position to standing and repeat for 15 repetitions and 4 sets.
Begin on the ground on all fours with your head up and looking forward. Raise one leg slowly up from the ground until your thigh is parallel with the floor. Maintain the position for a few seconds keeping your legs and back straight then slowly lower your leg back to the floor. Think of yourself as a wooden plank keeping your stomach in, back flat and buttocks in alignment. Repeat this motion until you are unable to
maintain correct form. Perform 15 repetitions with each leg for a total of 3-4 sets.
These exercises can be completed in the sequence escribed or changed up. Perform every movement precisely and with proper form. When form begins to fail either decrease the weight used or the number of repetitions. Challenge yourself and push yourself to increased levels of endurance and