Legs - Weight Training Workout

I don't know what it is about legs...I just love to train them! I guess it's because we hike so much so I like to have strong legs and I know that leg day helps. This is one leg workout I've been doing, similar to the training in the She Sweats 12-Week Transformation but with cardio bursts added in. You will definitely feel the burn, it usually hits me about two days later!

LEGS
WEIGHT TRAINING WORKOUT

Back Extensions 3X15

Weighted Side Step Ups 3X12
Butt Kicks 30 seconds

Leg Press 3X12
Swing Thru Lunges 3X12 each leg

High Step Ups (no weight) 3X12 each leg
Wall Sit 30 seconds

Back Extensions 3X15
Donkey Kickbacks 3X12 each leg

Enjoy. ;-)

At-Home Leg Circuit Workout

Ready for a new leg workout circuit? This one can be done at home or at the gym. You can even do this one if you don't have weights, just skip the "weighted" part and do the exercise using your own body weight.

At-Home Leg Circuit Workout

CIRCUIT #1

Weighted Lunges, 12 each leg
Side Leg Raises, 12 each leg
Donkey Kickbacks, 12 each leg
Butt Kicks, 30 seconds

CIRCUIT #2

Curtsy Lunges, 12 each leg
Weighted Step-Ups, 12 each leg
Weighted Squats, 12 each leg
Jumping Jacks, 30 seconds

Leg Exercise - Step-Up Variations

It's no secret that leg day is my favorite. It's also no secret that step-ups are my favorite exercise. Yes, those are both true statements!

There are many different ways that you can preform a step-up. I wanted to share a few here with you today. Step-ups are incorporated into all of our workout plans and I even created a 30-day step-up challenge! Try incorporating these into your next leg day routine!

Leg Exercise - Step-Up Variations

How to perform step-ups:

1. Stand in front of a bench holding weights by your side (or use an EZ bar across your shoulders)
2. Simply step up onto the bench with one leg and step back down again
   • You can either alternate legs or finish all listed repetitions on one leg before moving on

Variations:

• Step-Up with Knee Lift (center picture) - Perform a regular step-up and then lift your opposite leg as seen in the middle picture
• Step-Up with Rear Leg Extension (right picture) - Perform a regular step-up and then lift the opposite leg behind you, really squeezing your glute muscles

Tips: If you are a beginner you can make this exercise easier by not using any weight and stepping onto a low platform. If you would like to make this exercise harder, you can do these weighted on a high platform.