Don’t have bulky machines? No barbells? No worries!
Most of these exercises give you options to get those stems in awesome shape. No excuses to NOT get the job done.
Gaze forward to LEG DAY.
The days of skinny are gone, the look of strong is in!!
Strolling lunges
set treadmill on 12% incline: 4 sets of 25
Don’t have access to a treadmill? No problem. Do it on the floor! Take it external! Discover a hill!
👌Additional
Employ your core to try and keep your upper body from moving side to side.
Squats
1 full squat, 1 halfway up, back down, 8 reps
Don’t have a barbell? Bands work…dumbbells work…your own bodyweight works…use what you have!
🙌Additional
Take it slow and work on your balance.
Leg Extensions
1 set toes up, 1 set toes in, 1 set toes out. 10 sets 10 reps
Don’t have access to a leg extension machine? No problem! Lay on your back with your knees bent at 90 degree, place a dumbbell between your feet with the top resting above your feet, keeping your quads still, lower and raise the dumbbell to the floor focusing on your quads as you raise your feet.
You can even do these standing on one leg and raising the other keeping your quad engaged the wgap time. Got a band? Stand on one end and wrap around your foot to raise and lower.
Wait there’s even more… try them sitting too!
👏Additional
More core work anyone? Attempt to keep lower back pressed against floor.
💪BONUS
Hamstring Curl
2 sets of 10, 1 set of 20
Don’t have a leg curl machine? Stand on one end of a band and loop one of the handles around your other foot. Lower and raise your foot focusing on lwhetherting the handle with your hamstrings. Or, lay on the floor on your stomach and adjust the band around your ankles or feet and bend one leg at a time focusing on your hamstrings as you raise and lower your foot.
👊BONUS BONUS
Check this one out!
So how much weight do you start with?
We recommend to differ your reps and adjust the weight accordingly. If your final rep isn’t “that dwhetherficult” you need to increase your weight or your number of reps to build muscle.
Typically, start out with 3 sets of 8 to 12 reps and adjust the weight to reach failure by the end of the final two or three reps.
If you do this LEG DAY workout right you will want to speed up recovery with these products…
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