Exercise! - Your best lower body workout




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katy trail
10-18-2010, 11:27 AM
i'm looking to put as much muscle as possible on my legs. I also have fat hiding the muscle i have.

what works the best for you? let's get the super glue off!


Eliana
10-18-2010, 11:37 AM
LOL! I want less muscle on my legs! Well not really, but they could definitely be smaller.

Squats are great and lots of them. I do squats at the same time as overhead presses and arm curls. I do 20 each time 3 sets of those which is 120 in all. Also squat pulses are great, which is where you get into a squat position but just pulse 20 seconds. Release, rest 10 seconds and go again. Do this 6 times.

I love running up and own the stairs 3 minutes at a time, again 3 sets.

Wall sits for 2-3 minutes are great.

For calves, I love to come up on my toes, hold while doing a bicep curl with weights, release the curl and then release the calves. This works on balance which doubly works the calf.

Lunges are great and I tend to work the shoulders at the same time doing a lateral raise.

Here's a workout sample: (Alternate between the two, so squat/overhead first alternated with lunge/lateral raise)
Squat and over head press, 20 reps 3 sets
Lunge and lateral raise, 20 reps 3 sets

Squat and trep dip (over the back of the head), 20 reps 3 sets
Calf raise bicep curl, 20 reps 3 sets

Stairs 3 minutes alternated with wall sits 3 minutes, 3 sets

cherylmn
10-19-2010, 03:32 PM
Cardio for the fat. The good news is that most cardio affects your legs, so it does double duty!

For muscle, squats, lunges, plyometrics (sp?), and good old fashioned (think Jane Fonda) leg lifts :D.


Eliana
10-19-2010, 03:44 PM
This morning I did:

3:00 minutes on the stairs
3:00 minutes wall sits
(repeat for total of 3 sets)

12 wide squats with heavy weights (legs about hip width apart)-will work up to 20 reps
12 close squats with heavy weights (legs closed)-will work up to 20 reps
12 lunges on each side with heavy weights
(repeat for total of 3 sets)

20 calf raises with a bicep curl with moderate weights
(3 sets)

Great workout!

lucky8
10-19-2010, 03:59 PM
using the cross trainer with resistance :p