Denise’s Strong & Lean Leg Workout | 8-MIN

By rjoachim | December 26, 2023

Strength Training:

  • Compound exercises: These target multiple muscle groups at once, maximizing efficiency. Think squats, lunges, deadlifts, glute bridges, step-ups, and leg press.
  • Focus on form: Use proper technique to avoid injury and ensure you’re hitting the right muscles. Engage your core and keep your back straight throughout each exercise.
  • Progressive overload: Increase the weight, reps, or sets as you get stronger to continually challenge your muscles. You can also vary the intensity by incorporating bodyweight variations, jumps, or plyometrics.
  • Sample circuit: For a full leg workout, try doing 3-4 sets of 10-15 reps of each exercise:
    • Squats (bodyweight, weighted, goblet, jump squats)
    • Lunges (walking, reverse, side, elevated)
    • Deadlifts (single-leg, Romanian, stiff-legged)
    • Glute bridges (weighted, with bands, elevated)
    • Calf raises (standing, seated, single-leg)

Cardiovascular Exercise:

  • HIIT (High-Intensity Interval Training): Sprints, hill repeats, jumping jacks, burpees, and box jumps are excellent for burning calories and building lean muscle.
  • Moderate-intensity cardio: Running, swimming, cycling, or dancing can still contribute to fat loss and overall fitness.
  • Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week.

Additional Tips:

  • Warm up before your workout and cool down afterward.
  • Prioritize rest and recovery to give your muscles time to rebuild.
  • Stay hydrated and eat a nutritious diet to fuel your workouts and recovery.
  • Listen to your body and take rest days when needed.

Remember, consistency is key! Sticking to a regular workout routine and gradually increasing the intensity will help you achieve your strong, lean leg goals.

Here are some resources for further inspiration:

I hope this helps! Let me know if you have any other questions.

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