My lower body workout consists of the following:
- Leg extensions - for the quadriceps
- Leg curls - for the hamstrings
- Squats - for the buttocks and entire leg (use caution in performing these)
- Seated calf raises - for lower legs
- Leg raises - for lower abs
- Straight crunches - for upper abs
- Oblique crunches - abs/obliques
The workout is done with higher weight that still allows me to get to 10-12 repetitions for muscle fatigue to set in. As for the number of sets, well, 2-3 max. I usually use the first set to get blood pumping into the muscle being worked and that is generally at a lighter weight. The 2nd and 3rd sets are at a higher weight and I should feel muscle failure by the 10th -12th rep. High-intensity and little rest between sets is what I believe is best to get the best workout in the shortest amount of time. Total workout time is about 35-minutes.
So many people skip the lower body workout. Why? I have no clue. Resistance training with the lower body really gets the metabolism kicking into gear. You're working some of the largest and most powerful muscles in the body and by doing the ab workout on the same day as the lower body, you recruit muscles that help trim the waistline. In just one month, I am close to having shaved off two inches around the waist. Yes, and diet is part of the reason too. Exercise and diet go hand-in-hand. You cannot make unhealthy choices with diet and just go workout thinking it will solve all your problems.
So, make sure your exercise routines include at least a day where you workout the lower body and abs.
My lower body workout consists of the following:
The workout is done with higher weight that still allows me to get to 10-12 repetitions for muscle fatigue to set in. As for the number of sets, well, 2-3 max. I usually use the first set to get blood pumping into the muscle being worked and that is generally at a lighter weight. The 2nd and 3rd sets are at a higher weight and I should feel muscle failure by the 10th -12th rep. High-intensity and little rest between sets is what I believe is best to get the best workout in the shortest amount of time. Total workout time is about 35-minutes.
So many people skip the lower body workout. Why? I have no clue. Resistance training with the lower body really gets the metabolism kicking into gear. You're working some of the largest and most powerful muscles in the body and by doing the ab workout on the same day as the lower body, you recruit muscles that help trim the waistline. In just one month, I am close to having shaved off two inches around the waist. Yes, and diet is part of the reason too. Exercise and diet go hand-in-hand. You cannot make unhealthy choices with diet and just go workout thinking it will solve all your problems.
So, make sure your exercise routines include at least a day where you workout the lower body and abs.