Leg Gauntlet

I have tried many different leg workouts depending on the sport in season during high school and college. But now that I am no longer athletically competitive I have adopted my own leg workout to allow my thigh muscles to actually fit in a pair of skinny jeans.

I love using dumbbells and the cable machine for leg workouts. Instead of doing squats using a barbell with tons of weight (that was normally required for sports) I like to do different variations of squats and lunges for 15-20 reps allowing longer leaner muscle to develop. I normally do a leg workout twice a week and those two workouts are always the hardest.

Here is my most recent leg workout that has continuously made me sore for two days afterwards. I like to do supersets, to keep my heart rate up and really burn out my legs. For more information on supersets, click here.

A1: Walking lunges (10lb dumbbells) 3 sets 15 reps each leg
-I enjoy the walking lunges because if forces you to tighten your core to maintain balance as well and allows for fluid movement from one lunge to the next. It is good to switch up the exercises to keep your body guessing and there are numerous versions of the basic lunge to change up your workout.
A2: Plie Dumbbell Squat (hold both 10lb dumbbells together) 3 sets 15-20 reps

B1: Glute Ham Raise (10lb plate weight held on the chest) 3 sets 15-20 reps
-This workout is great for all of the muscles on the backside of your body. There are various machines in gyms that you can do this on. In addition to the one shown in the video, here is another variation that works equally well.
B2: Lying Leg Curls 3 sets 10 reps
- I like to do one leg at a time to ensure I am not overcompensating for a weaker side.

C1: One Leg Cable Kickback (10lb plate) 3 sets 15 reps each leg
C2: Calf Press on Leg Press Machine (140 lb) 3 sets 8-10 reps

D1: Jumping Squats 3 sets 25 reps
D2: Bridge 3 sets 20 reps each leg
- I like to do this one with only one foot on the ground at a time. I raise the other leg so my leg is extended parallel to the floor

If you can manage, go for a 20-30 minute jog following your weight lifting. It is easy to adjust this workout based on your goals. Increase the weight, and decrease the reps if you are wishing to build more bulk. I prefer to have lighter weights and higher reps. You should alter every one of these exercises and change up the types of exercises for your legs  every couple workouts. Good luck getting onto the toilet after this workout!