Your Legs Deserve Attention Weekly
I’m not sure which workouts I hate most, legs or core? It’s a toss-up. But, we can’t forget to work our legs. After all, we need them for so many things like standing, walking, running, bending over, climbing, etc. As obvious as that sounds, as we age, if we don’t have strong legs and good balance, we can easily injure ourselves. The most common injuries that land older people in the hospital, force them into long-term care, or cause death are a result of falling. For younger people, I see them in the gym working hard to build their chest, back and arms. But, I rarely see a young person doing squats, lunges, leg extensions, calf raises, or hip ad/abduction. They take their legs for granted.
I take all of my clients on leg workouts that focus on all of the muscles. These exercises don’t just help with strength, but they also focus on balance and stability. Doing Bosu squats, rotating walking lunges, or stability ball wall sits are are all part of the program. One of my clients asked me to design a leg workout that would not only add leg strength, but help with endurance and burn some calories. So, the workout below is what I came up with. This particular client, who is very fit and plays basketball, tried it today and loved it. He said he not only had to really push to get the workout completed, but he got his heart rate up.
WARNING: DO NOT do this workout if you are not somewhat fit and your doctor has not cleared you for exercise. Always check with your doctor before starting an exercise program.
Leg Blaster Workout #1
Do these starting at 50- to 60% of 1-RM.
Use your judgment as to increasing the load 5 – 15%.
No more than 30 seconds rest in-between sets.
Exercises can be done on machines or with free-weights.
Just make sure you use a spotter if needed.
Squats – 3 sets of 10-15 reps
Romanian Deadlifts – 3 sets of 10-15 reps
Split Squat (Single Leg Lunges) – 3 set of 10-15 reps each leg
Leg Press (legs high and pushing through the heels) – 3 sets of 10-15 reps
Leg Extensions – 3 sets of 10-15 reps
Leg Curl – 3 sets of 10-15 reps
Calf Raises – 3 sets of 25 reps
Abductor Machine – 3 sets of 10-15 reps
Adductor Machine – 3 sets of 10-15 reps
Cool Down 10 minutes on treadmill or incumbent bike
at low intensity for 7 – 10 minutes.
(3 – 4 on scale of 1-10)
To Your Health!