People often ask me how I have such great legs and I think a lot of this has to do with genetics. My father always had muscular legs and my sister always had amazing calves naturally, so adding weight training along with my genetics was a wonderful combination.
Just recently I decided to wear short shorts to the gym, which I never do. Not only did my clients comment, I had a lot of attention from the men in my gym. I choose to get up on stage half naked allowing people to critic my body, and this attention at the gym made me feel uncomfortable which was so strange!
Women always ask what sort of exercises I do for my legs, and I can go on about my leg training forever because there are so many different exercises I like to do, including lots of lunges and squats. I like to do lunges and squats in so many different ways that I would have any man in the gym limping out like they were hit by a truck(no joke, this happens in my group classes!)
I also like to incorporate plyometrics along with my leg training, which helps keep my legs lean and tight all year around. Plyometrics or “plyos”is a type of training designed to produce fast, powerful movements, and is used to increase the speed or force of muscular contractions, providing explosiveness for a variety of sport-specific activities. Plyometrics exercises are a great way to add extra cardio in your routine.
Here is an example of what I may do for a leg routine. I perform Tri-sets with little rest for 3 sets. Keep in mind I have been training for 11 years and this routine may not be for everyone.
- Walking Lunges: 40 reps holding 25 pound weights in each hand
- Straight Legged Dead lifts: 15 reps with 25 pound weights, lowering until a stretch is felt in hamstrings. Keep back straight and shoulders back.
- Power Lunges: jump up high landing in a lunge and alternate as fast as possible.
- Heavy Squats at the Squat Rack: with 45 pound plates on each end, 6 to 8 reps. Keep head up and shoulders back, weight in
heels while pressing up.
- Jump Squats: perform 10 jumps landing in a squat position, moving fast.
- Sumo Squat: holding 30 pound dumbbell with both hands, legs wide with toes pointed out. Squat for 15-20 reps
- Bench Step ups with Kick Backs: hold 25 pound weights for 8-10 reps. One foot on the bench, step up and kick opposite leg back keeping it straight.
- Lateral Bench Hops: stand on top of bench, hop side to side keeping one foot in middle of bench for 20 reps.
- One Leg Glut Kick Back: At glut kick back machine(I use the seated leg press machine), press leg back all the way and bring it back slowly for 10-12 reps.
With proper nutrition along with weight training, anyone can achieve muscular and lean legs. Also remember ladies, you will not get “bulky”.
I have this conversation almost every day and I have yet to see one of my lady clients look bulky after our sessions are done.
Keep focused on your goals and everything will fall into place, maybe in a few months you will be sporting those short shorts in your gym!