Workout Intro
Welcome to the newest weekly workout. This week we will be working on legs. Remember to eat healthy, train hard and study hard.
Exercise: Seated Leg Curl
As usual warm-up and cool down with 15 minutes of cardio.
Exercise: Seated Leg Curl
- HOW TO:
- Fix the seated leg curl machine to a position so that the footpad lies just above your heels.
- Make sure you are sitting straight because this will work your abs as your keep your legs in front of you.
- Curl your legs back and steadily towards you and squeeze your calf muscle.
Exercise: Standing Calf Raise
Exercise: Standing Calf Raise
- HOW TO:
- Stand in a shoulder-width stance with your toes flat on the edge of a box or step with your heels and mid-foot hanging off the edge so you feel a stretch in your calf. (This is your starting position.)
- Push your toes into the box or step so your heels raise up.
- Lower yourself back to the starting position, make sure you feel a stretch in your calves.
Exercise: Seated Leg Press
- HOW TO:
- Pick a weight that you are comfortable with.
Exercise: Seated Leg Press
- Keep your feet planted on the platform and stop just short of full knee extension.
- Then slowly return to the starting position.
- If you are doing this correctly you should feel tension in the muscles in your legs and buttocks.
- Remember, when you are doing a leg press to stop just short of full knee extension when you push on the platform.
- Pick a weight that you are comfortable with.
Exercise: Dumbbell Lunge
- HOW TO:
- Stand straight up with a dumb bell in each hand. (This is your starting position.)
Exercise: Dumbbell Lunge
- Lunge forward, and make sure the kneecap of your leg that your lunged forward on touches the ground.
- Come back to the starting position and repeat with the other leg.
- Stand straight up with a dumb bell in each hand. (This is your starting position.)
