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Made up my own leg workout...

Wednesday, February 13, 2013

If anyone has a good resource for a decent leg workout that doesn't involve crazy gym machines or a barbell, please send them my way. I have an assortment of dumbbells and medicine balls, and when I have more room/money, I would like to invest in a barbell and some plates for deadlifts and squats especially, but for now I am working with limited space and resources.

Anyway, I followed the S90 sort of formula they go by for their upper body strength workouts (12 exercises total, grouped into sets of three for 12 or so reps 3x through). This is what I came up with:

Prisoner squats
Front and back lunges (lunge forward and then backward on the same leg 12-15 times before switching sides)
Calf raises

Squats w/ weights
Side lunges w/ weights
Pilates leg circles

Dead lifts
Alternating lunges
Bridge ups w/ medicine ball

Single leg squats
Single leg dead lifts

I'm definitely feeling it today... Feel free to give it a whirl and let me know what you think. S90 has a leg workout, but I'm not all that fond of it, so I wanted to come up with my own. I feel like it's lunge-heavy but that's where I need work. I hate lunges, so I must need to do more of them, right?

On today's schedule is running and yoga. The weather looks gross, so it may turn into elliptical and yoga. Some sort of cardio needs to happen, though. I'm not sure when this took place exactly, but my passion for cardio has faded and I have been focused on weights and Pilates much more lately. It always seems to be one or the other, though, I can't find a good balance between the two.
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Member Comments About This Blog Post
    1836 days ago
  • MISSY455
    Looks like a tough workout, hope you see the results you are working so hard to achieve.
    1836 days ago
    That looks like a killer workout. Good for you. I tend to think--wrong, I know--that running is all the exercise my poor, abused legs need. I could definitely deal with a few more lunges in my routine.
    1836 days ago
    Looks killer! My only comment would be to shift the smaller-muscle-isolating exercises like calf raises to the last cycle, so you don't burn out your smaller supporting muscles before you're done your big moves. Hitting the single-leg moves at the end sounds a little sketchy too. You want to be warm for those, but not tired... and I'm prone to skipping tough moves when I put them at the end of a workout! ;)

    So you do these in little mini-circuits? 12 of each, 3 times, then move on to the next group? And what are prisoner squats? I would probably add some more glute exercises, but I need those badly.

    Keep up the weights! I think the cardio will come along eventually, but the weights make more of an impact overall. Way to go!
    1836 days ago
    wow that is some work out . good job .
    1836 days ago
    Wow, that's a lot!!! lol Definitely a good workout!
    1836 days ago
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