If you do a considerably intense lower body work out, it is close to a cardiovascular workout as well because your legs are the largest muscle group in your body with your Back following in second. As a women, I love doing legs and I am just now starting to recognize the old shape coming back. Have I done anything different? Yes. I am getting more serious. Working out each muscle group twice a week really helps. All I know it does, is it keeps that “pump” in your muscles. I have noticed in the last week my Bum lifting. Hallelujah!
Here is what I do:
Leg press (free weight room): 1-2 sets w/ two 45 lb weights, follow up w/ 2-3 more sets adding a 10 lbs weight to each side. sets of 10-12.
Squats: using the smith machine 3 of 10 25-35 lbs weights each side
Walking Lunges: down a hallway, 2 round trips 12-15 lbs dumbbells
Hip Hinge: using a 60 lb bar 3 of 10
Leg extensions: free weights or machine. This is an exercise for definition not growth so go lighter on the weights. Too much weight can put strain on your knees. It does mine. 3 of 10-15
Leg Curls: follow same instruction for extensions. Sometimes I change it up & workout my hamstrings on the “negative” which means you use a weight you can curl UP fast and then let DROP back down very slowly. This is also a good example how to change up an exercise to keep your muscles guessing to avoid that plateauing. 3 of 10-15.
Sometimes I’ll add in a machine that is very spot specific like those machines that target the outer & inner thighs. Just remember, the leg press, squats, and lunges are hitting those areas. Unfortunately, we have no control over where our bodies tighten and tone more or first.
I forgot to mention, I only rest about 30-60 seconds between each set and move on to the next exercise immediately. I get bored and I like to be in and out quick.
Whew, this was tough. I like to go home and have protein shake after this one.