Building strong shapely legs always seems to be top of the agenda for most women I train. Hormonally it can be a very challenging area to shift excess body fat. Try this workout to help create a stronger, leaner set of pins.
Beginner Workout
A1- KB Goblet Squat- 4 sets, 12 reps, Slow Tempo
A2- Seated/ Lying Leg Curl- 4 sets, 8-10 reps, Slow Tempo
A3- DB Walking Lunges- 4 sets, 24 reps, Lower With Control
A4- BB Romanian Dead Lifts- 4 sets 12 reps, Slow Tempo
Rest 2 minutes and repeat 4 times
A1-A4 means you do them one after the other in that order.
Use a weight that challenges you, say 7-8/10, but allows the form to remain solid.
Advanced Workout
A1- BB Back Squat- 5 Sets, 8 Reps, 4010
A2- Lying Leg Curl- 5 Sets, 8 Reps, 3011
A3- KB Front Squat- 5 Sets, 10-12 Reps, 3011
A4- Trap Bar Dead Lift- 5 Sets, 8 Reps, 4010
A5- Seated Leg Press- 5 Sets, 10+ Reps, Fast
Rest 4 Minutes and repeat 5 times.
Read this to understand the numbers. Tempo.
A1-A5 means do them one after the other in that order.
A5 is a finisher so go to a weight that is 7/10 difficulty and go to failure.
Have a go and enjoy ;-)
Yours In Health
Patrick Fallis
Founder of Leaner
www.leaner-uk.com