Best Leg Workout for Women!

Best Leg Workout for Women…why? Because here’s the truth: there are specific exercises that I guarantee can tone your legs so fast WITHOUT running or jumping on cardio equipment that you’ll wonder “Why don’t more women do this!?”

It’s honestly just because most woman do not know how to train their legs properly and either end up training way too heavy and way too hard with what their boyfriend, guy friend, or brother says and end up feeling “bulky” because these are workouts targeted for men’s bodies and their desire to be big, muscular and bulky. It’s really  not your fault though because this is a common problem women come across and it really is just knowing the RIGHT exercises and HOW to do them to get your legs lean, toned and firm!

A few things you need to know as a female before getting started:

Supersets (Perform exercises back to back without rest) will be the fastest way for you to burn fat and build a lean strong body. For example, instead of performing a set of squats then resting for a few minutes and performing your next set you would perform a set of squats then perform a set of calf raises during what would be your normal rest time. The reason for this is you are eliminating the rest time by performing another exercise with a different muscle group so you have the muscular rest time to do more sets, but the cardiovascular “work” time is still taking place which=more calories burned.

Focus on the bigger lifts as your main leg workout and then add in the “cosmetic” exercises for your superset part.

What is a big lift or a compound lift? Examples would be: Back Squats, Front Squats, Deadlifts, Overhead Squats, Power Cleans, Squat Cleans, Lunges, etc. All of these moves require multiple muscle groups to work. The primary muscle that is working is your legs, but in order to perform these exercises properly you also have to engage your abdominals, back, and stabilizers which results in transforming your body and more calories burned.

A “cosmetic” exercise for your legs would be exercises like: leg extensions, calf raises, lying hamstring curls, leg lifts, donkey kicks, etc. These exercise focus on isolating one muscle group at a time instead of incorporating your total body.

One of the reasons this is The Best Leg Workout for Women is that it is created with Supersets (remember this will help you burn more calories) and it is a combo of compound exercises with the “Cosmetic” exercises.

Now that the definitions are covered and there is a little science behind it, let’s get started with the workout!

To get the body warm for this awesome leg day start out with either 10-15 minutes of jump rope, foam rolling, or a light jog and stretching.  Partially to warm your legs up and partially to clear your head so you can be fully focused on the workout and not distracted on everything else. You can use the treadmill, bike, elliptical, stair master…whatever floats your boat to warm up!

Once you feel nice and warm then simply follow this sample workout from the Flat ABS for Women Program below and watch as your legs feel tight, firm and your body burns some serious calories.

Day 1

LEG SUPERSETS

(You can find Videos on how to perform all of these exercises Here)

EXERCISE  

 Set   #1 

 Set   #2 

 Set   #3 

 Superset: 

XX

XX

XX

 Barbell Front Squats: 3 sets   of 15 
 Step-ups: 3 sets of 15   reps 
 Superset: 

XX

XX

XX

 Barbell Walking Lunges: 3   sets of 20 (10 on each side) 
 Jumping Jacks: 3 sets of 1   minute 
 Superset: 

XX

XX

XX

 Leg Press: 3 sets of 15 
 Air Squats: 3 sets of 15 
 Superset: 

XX

XX

XX

 Sumo Squat: 3 sets of 15   reps 
 Leg Extension: 3 sets of 12   reps 
 Superset: 

XX

XX

XX

 Sissy Squats: 3 sets of 15   reps 
 Squat Jumps: 3 sets of 10 
 Superset: 

XX

XX

XX

 Kettle Bell Swings: 3 sets   of 20 reps 
Burpees: 3 sets of 10

When finishing this workout make sure to stretch for a solid 5-10 minutes to help your muscles repair along with immediately replacing your glycogen (aka sugar that was in your muscles prior to working out) in your body with some fast digesting Whey Protein (a simple ready to drink shake is fine or even some lean chicken breast) along with some carbohydrates.

I recommend to all of my private coaching clients to work your legs out at least 2x a week since this is one of the hardest areas for women to tone because it is where we store the most fat. By working out your legs twice a week you will see faster results along with burning more calories all over since your legs/butt are the largest muscle groups in your body.

One of the biggest mistakes women make in trying to tone and transform their body is thinking they can do men’s workouts while still looking like a woman.

I know women who spend years hating their bodies. They go to the gym, workout, drink their shakes and fat burners and still don’t have the fit body they want.

You can skip all of that and have the body you want in weeks…instead of years of frustration…if you have plan.   

That’s why I’ve created this step-by-step Women’s ONLY Plan and put it on sale for a limited time. Regularly $74  Limited time $29.95

Get the Women’s Only Program on sale for a limited time HERE .

 

 



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