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Work Out: The Ultimate Leg Work-out

 

Fitness Level Equipment Requirements
The Ultimate Leg Work-out Print your The Ultimate Leg Work-out workout plan
The Ultimate Leg Work-out

The ultimate leg work-out is an intermediate work-out that focuses on the muscles of the legs and core. This is an excellent work-out for those looking to gain strength and put on some lean muscle mass.

Program Information:
Type: Intermediate
Intermediate programs may be longer, more complex and/or more straining than a beginner program. Intermediate programs challenge strength, control, balance, flexibility & power. Gain experience, mobility & strength with beginner programs before moving on to intermediate programs.
Equipment: Equipment Required (see details)
Exercises: 9 unique
Time Requirements:
Workout Days: one
Full Program Length: repeatable
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Workout Instructions:


Once you have completed this workout, allow your body at least 24 hours before performing other exercises or work-out programs. This will allow your muscles to recover and regenerate. Because this work-out focuses on the legs it would be advised that you target a diffent group of muscles in your next training session.
Start your workout here Begin Workout
Exercise - Complete this exercise 4 times taking approximately 1 minute between each set.
Barbell Squats pictures and directions
Barbell Squats

Barbell Squats video		 Sets:
4		 Reps:
10		 Rest between sets:
1 minute		 Read instructions below
Move to the next exercise Next
Super-Set 1 
A Superset is a one exercise followed by a another with minimal rest in between.
    - Perform the exercises in this super-set one after another taking approximately 30 seconds rest between each one. Complete the entire set 3 times before continuing on with the rest of the program.
Dumbbell Step-Ups pictures and directions
Dumbbell Step-Ups

Dumbbell Step-Ups video		 Reps:
10 per side		 Rest between exercises:
30 seconds		 Move to the next exercise
Jump Ups on Bench with Medicine Ball pictures and directions
Jump Ups on Bench with Medicine Ball

Jump Ups on Bench with Medicine Ball video		 Reps:
15		 Rest between exercises:
30 seconds		 Read instructions below
Repeat if full number of sets are not complete Repeat if super-set not complete    (OR)     Move to the next exercise Next if super-set is complete
Circuit 1 
A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.
    - Perform the exercises in this circuit one after another taking approximately 30 seconds rest between each one. Complete the entire circuit 2 times before continuing on with the rest of the program.
Step Overs on Bench pictures and directions
Step Overs on Bench

Step Overs on Bench video		 Reps:
15 per side		 Rest between exercises:
30 seconds		 Move to the next exercise
Hamstring Curls pictures and directions
Hamstring Curls

Hamstring Curls video		 Reps:
15		 Rest between exercises:
30 seconds		 Move to the next exercise
Side Plank Leg Raise pictures and directions
Side Plank Leg Raise

Side Plank Leg Raise video		 Reps:
10 per side		 Rest between exercises:
30 seconds		 Read instructions below
Repeat if full number of sets are not complete Repeat if circuit not complete    (OR)     Move to the next exercise Next if circuit is complete
Circuit 2 
A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.
    - Perform the exercises in this circuit one after another taking approximately 30 seconds rest between each one. Complete the entire circuit 2 times before continuing on with the rest of the program.
Single Leg Glute Bridge on Bench pictures and directions
Single Leg Glute Bridge on Bench

Single Leg Glute Bridge on Bench video		 Reps:
10 per side		 Rest between exercises:
30 seconds		 Move to the next exercise
Abdominal V-Ups pictures and directions
Abdominal V-Ups

Abdominal V-Ups video		 Reps:
20		 Rest between exercises:
30 seconds		 Move to the next exercise
Stability Ball Plank on Bench pictures and directions
Stability Ball Plank on Bench

Stability Ball Plank on Bench video		 Reps:
1 minute		 Rest between exercises:
30 seconds		 Read instructions below
Repeat if full number of sets are not complete Repeat if circuit not complete    (OR)     Move to the next exercise Next if circuit is complete
Workout Complete! Congratulations!  Workout complete!
Comments/Questions/Replies about this Work Out Program:

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Comment by member: rosesrred (11/19/2007 12:22:40 PM)

i think it's time to change my leg routine.. thanks!!!
Comment by member: txboi718 (5/14/2008 9:16:12 PM)

looks like a killer! Im down to try it!
 
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