Day 1.png
 
 

Alright, we're going on leg day two. You're muscles should be recovered from Day one's workout, although they may still be a little sore. Lower body muscles are generally larger muscles than upper body muscles, so their capacity for work is comparable. That is partly why I encourage slightly longer rest breaks when doing lower body exercises. I hope you take advantage of those rest breaks. If any rest break seems too long (like if 30 seconds seems like it would have been enough), try doing your next set with a little more intensity. Find that perfect balance of pushing yourself hard enough to NEED that rest break and resting long enough to be able to give 100% every set.

On the other hand, if you're finding yourself needing longer rest breaks or feeling extreme fatigue or light-headedness during your workouts, you may need to back off the intensity some or it may be a matter of nutrition. What and when you eat can make a world of difference in your workouts. Let me know if this extreme fatigue or light-headedness is happening to you. I'd be happy to work with you to give you personalized nutrition recommendations.

In the meantime, let's work those legs again! This workout will take about 70 minutes. It includes some big, multi-joint movements which are not only great for building great muscles and engaging your whole body, but also for improving the functionality of your fitness. The functionality of your fitness is a component of what enables you complete activities of daily living more efficiently. It's ideal for preparing for a long healthy life. As with all exercises, form is really important, so click on the pics for a short video to help.

Finish the workout with bike intervals. These 7:40-minute Finishers are my favorite way to end a leg day! Don't mistake their short duration with easiness... your legs will burn! Start with 60 seconds easy (basically keep the clock running on the bike), then pedal to the medal and ramp that resistance up! Give those 20 seconds ON all you’ve got! Repeat 5 times total.

 

Deadlifts
These are standard deadlifts. You might be more familiar with straight-leg deadlifts... we'll get to those in a couple weeks.

3 sets of 12 reps
1 minute rest

Barbell Squat

There are several variations of squats you can choose from. You can hold a weight, like a kettlebell, between your legs if a barbell is too heavy or use no weight at all. If the depth of the squat is challenging for you, try a bench squat, where you squat to sitting on a bench and then stand up again (without using momentum of swinging your upper body).

3 sets of 12 reps
1 minute rest

Selectorized Leg Curls
4 sets of 15 reps
1 minute

Leg Press

4 sets of 15 reps
1 minute rest

Seated Calf Raises
These can also be completed on the leg press machine.

4 sets of 20 reps
1 minute rest

Leg Extensions
Do 10 reps with your toes pointing straight ahead, 10 reps with your toes pointing outward, then 10 reps pigeon-toed, facing inward, all back to back. Feel the burn.

2 sets of 30 reps
1 minute rest

Finisher: Bike or Row Machine Intervals
5 sets of 40 sec ON
60 sec OFF/rest

Click here for PRINTABLE WORKOUT LOG

 

Remember to stretch and give your muscles fuel! Try 5.3 oz container of low-fat yogurt and a small piece of fruit for your drive home from the gym.