Leg Workout

This workout should be done every 4th day(adjust the amount of rest to what ever You need to allow for full recovery before completing the workout again).

Squat

This exercise can be done with either a barbell or with dumbbells, depending on your level of experience. Barbell squats should never be done without good spotters!

If completing barbell squats, the use of a power rack is recommended for your safety and the safety of your spotters.

Barbell version

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Place a barbell on your back just above the shoulder blades; becareful not to place the bar on your neck. Unrack the weight and step back. Your feet should be slightly wider than shoulder width. Now tighten your upper body and abdominals. Squat down until your thighs are parallel or slightly lower than parallel with the floor. Return to the starting position. You should complete 2-3 warm up sets at a lighter weight. Working your way up a weight that you feel comfortable squating for 4-6 repetitions and 4 more sets. The warm up sets should be for 8-10 reps. You should rest 2-3 minutes between sets.

The set and reps as above will also apply for the dumbbell version of this exercise.

Grasp two dumbbells, one in each hand, at hip level. Now squat down until your thighs are parallel or slightly below parallel. Return to the starting position. Continue until all reps for the set are complete.

Lunge

Alternating dumbbell lunge. Grasp two dumbbells, one in each hand, at hip level. Now step forward with one leg. Take a fairly large step. Now lower yourself toward the floor. Continue to lower until your back knee almost touches the floor. Now pull yourself back up, concentrating on your rear leg hamstring and glute area. Return to the starting position. Repeat with the opposite leg. Continue in this fashion until you have completed 8 reps with each leg. You will complete 5 sets of 8 reps. Take a 90 second break between sets.

Calf Raises

Holding two fairly heavy dumbbells at hip level. Place a 45 pound plate on the floor, upside down, so that the smooth side is up. Stand on the 45lb plate with your heels on the floor and toes on the plate. Now raise your body up onto your toes, hold for a count of 5. Return to the floor. Continue for a count of 8 and complete 5 sets. You get a 90 second break between sets.

A couple of things to remember -- warm-up prior to beginning, Jumping Rope is a great warm-up for this workout. Stretch the muscles of your legs several hours after the workout to aid in recovery. And Check with your Doctor before beginning this or any other exercise program!