Fitness Magazine: Love Your Legs Workout

Fitness Magazine 

Love Your Legs Workout

They say it's important to mix it up. I should'a, would'a, didn't do this workout today. Instead, I ran 1.5 miles in quarter-mile sprints at 6.5, 7.0, 7.5, 7.5, 7.5, 7.5. That's 9:14, 8:34 and the last mile at an 8 minute pace. I didn't know I could run that fast (even at .25 miles at a time). Not sure how long my breaks are supposed to be between the miles. I probably took too long, but I just listened to my body, hip still hurts a pinch. I finished the workout with half-assed biceps and triceps. At least I feel like I got back in the game. I'll get more serious about it tomorrow. 

Do the routine three times a week on nonconsecutive days, resting for around 30 seconds between sets. All you'll need is a chair, a 5-pound dumbbell, and a towel.

Split Squat

Targets butt and quads

• Stand with back facing a chair (about 2 feet away), hands on hips, and bend left leg behind you to place top of foot on chair seat.
• Squat, bending right leg 90 degrees with knee over ankle. Make it harder: After each full squat, do a half squat, bending just 45 degrees.
• Do 15 to 20 reps. Switch legs and repeat. Do 2 to 3 sets.

Sissy Squat

Targets quads, hamstrings, and calves

• Stand with feet hip-width apart with right side next to a chair, right hand holding seat back.
• Rise up onto toes (heels off floor) and bend knees 90 degrees as you lean torso back 45 degrees (so that body forms a straight line from knees to shoulders, abs tight.)
• Return to standing on toes. Do 2 to 3 sets of 15 to 20 reps

Pistol Squat

Targets butt and quads

• Stand with feet hip-width apart, fists in front of chest with elbows bent; lift right foot forward a few inches off floor, foot flexed.
• Squat, bending left knee 90 degrees, as you lift right leg to hip level in front of you. Make it easier: Let right heel hover close to floor.
• Do 15 to 20 reps, then switch sides and repeat. Do 2 to 3 sets.

Goblet Squat

Targets butt, quads, inner thighs, and hamstrings

• Stand with feet wider than shoulder-width apart, toes turned out, holding handle of a single dumbbell vertically with both hands in front of chest (like a goblet), elbows bent out to sides.
• Squat, bending knees 90 degrees. Make it harder: Holding weight in place, jump up slightly as you rise out of squat, landing with knees soft.
• Do 2 to 3 sets of 15 to 20 reps.

Three-Way Lunge

Targets butt, quads, inner thighs, andhamstrings

• Stand with feet hip-width apart, hands clasped in front of chest. Lungeforward with left leg (knees bent 90 degrees); return to start.
• Lunge left leg out to left, toes facing forward, and bend left knee 90 degrees. Return to start.
• Lunge backward with left leg to complete 1 rep. Repeat sequence with right leg.
• Do 2 to 3 sets of 15 to 20 reps, alternating sides.

Good Morning

Targets abs, butt, and hamstrings

• Stand with feet shoulder-width apart, holding ends of a single dumbbell in each hand; bend elbows by sides to bring weight under chin.
• Keeping legs straight and maintaining arm position, press butt backward as you hinge forward at hips until back is near parallel to floor.
• Return to standing. Do 2 to 3 sets of 15 to 20 reps.

Single-Leg Dead Lift

Targets butt and hamstrings

• Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing front of thighs.
• Hinge forward at hips 90 degrees as you lift extended left leg behind you so that body is parallel to floor from head to left heel, arms hanging down.
• Return to start. Do 15 to 20 reps. Switch sides and repeat. Do 2 to 3 sets.

Hamstring Curl

Targets butt and hamstrings

• Lie faceup on floor, arms by sides, legs extended with heels pressing into a folded towel on floor.
• Slowly pull heels toward butt as you lift hips off floor until knees are bent 90 degrees and body forms a straight line from shoulders to knees.
• Slide legs forward to return to start.
• Do 2 to 3 sets of 15 to 20 reps.

Calf Raise Three Ways

Targets calves

• Stand with balls of feet on bottom step of a staircase, heels hanging over edge, hands on hips.
• Turn toes inward. Lift heels high, then lower them slightly below level of step. Do 15 to 20 reps.
• Next, turn toes out 45 degrees; repeat.
• With toes forward, stand on left leg only, bending right leg behind you; repeat lifts. Do 15 to 20 reps. Switch legs; repeat. Do 2 to 3 sets of series.