A Twice-Weekly Workout for Strong, Sexy Legs

In part two of this women’s workout series, you’ll learn how to tone, tighten and add a little muscle to your legs. This routine can be done twice weekly, or more often—just be sure to take at least one rest day between sessions.

Leg Workout Plan

 

Leg extension machine
With feet flexed and turned slightly outward, lift weight and squeeze at the top.
Reps: 12-16
Sets: 4

Leg press machine
Place feet high on the board, hip width apart, and concentrate on pushing through with your heels.  Using this foot placement will also help engage the glute muscles.
Reps: 12-16
Sets: 3

Lying hamstring curl machine
Keep feet flexed as you push up the weight.
Reps: 12-16
Sets: 3

Seated hamstring curl machine
Keep feet flexed as you push up the weight.
Reps: 12-16
Sets: 3

Adductor machine
Reps: 12-16
Sets: 3

Butt blaster machine
During upward motions, push through your heels.
Reps: 12-16
Sets: 3

Squats
Dumbbells: With feet turned slightly out, hold dumbbell either between your legs or at your side. Squat down like you are sitting in a chair then stand up pushing through your heels and squeezing your glutes as you some up. 
Smith machine: Feet should be under your body, spaced a little further then hip-width apart. Keep back straight (no hunching forward) as you sit down, then as you come up, keep eyes on the ceiling and focus on pushing through your heels.
Reps: 12-16
Sets: 3

Walking lunges (no weight)
10 strides each leg (20 total); rest and repeat

Trainer tip: If you’re headed to a special event, try BeautyFit BeautyBum® Lotion for a little extra tightening and toning. Competitors use this product when preparing for shows.

 

Mrs. Fitness

IFBB figure professional Melissa Transou, a fitness expert, wife and mother, blogs about the unique sports and nutrition needs of women and female athletes exclusively for Vitacost.com. Email her atmelissatransou@yahoo.com.

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About Mrs. Fitness

IFBB figure professional Melissa Transou, a fitness expert, wife and mother, blogs about the unique sports and nutrition needs of women and female athletes exclusively for Vitacost.com. Email her at melissatransou@yahoo.com.

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