 Do not neglect the legs. That is the best advice this site can give you, neglecting the legs will just lead to problems. Our workouts are again split into beginner, intermediate and advanced.
If you play sport then it is advised that you do not do the leg workouts on the same day as cardio activity such as what most sports require.
If you have any questions regarding the exercises then use the great member forum.
- Keep your midsection firm. Don't hold your breathe though! Just remember to keep your tummy tight which will help support your lower back.
- Beware of knee injuries. If you have experienced knee injuries then be extra careful when doing the advanced exercises in this program.
Beginner Workout
Beginners should do the following leg exercises for 4 weeks and then they should move on to the intermediate exercises. There are only 2 exercises listed here which means if you feel the leg workout is not enough you should add an exercise from intermediate.
The idea is to slowly use heavier weights but with less repetitions. Below is how you should set out your weeks:
Week 1: 1 set 12 repetitions.
Week 2: 2 sets 12 repetitions.
Week 3: 2 sets 10 repetitions with heavier weights.
Week 4: 2 sets 8 repetitions with heavier weights.
Exercise 2: LYING LEG CURL
Lie face down on a leg curl machine with the pads against your lower legs. You will notice that many of the people who workout ignore their legs and have problems in the future. Without raising you body off the pad, bend your legs at the knees and pull the weight towards you as far as you can. Pause for a few seconds and then return to the starting position.
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