My Leg Day Workout

Here is my killer leg day workout. It's an all-rounder that works your calves, quads and hamstrings, and trust me, you will definitely feel it the next day! For weight amounts, find a manageable balance where it's comfortable enough that you are able to finish the amount of  reps in one set, but it should also be hard enough that once you hit that last rep, you're too tired to do any more! A wonderful resource for beginners is BodyBuilding.com (don't be intimidated, it's not just for super buff guys, but anyone looking to get toned up!). Beginners may want to start with 3 sets of everything, instead of 4.

Warm up:
Cardio tends to focus more on the bottom half of the body, so I like to keep it easy on leg day so I don't exhaust my legs before the workout even starts! You really just need to get the blood moving and prepare the muscles.
- Light cardio (5 minutes on bike or 10 minutes on the elliptical, working up to a moderate-high intensity)

Workout:

Machines
- 4 sets x 15 reps Leg Extensions (I hate these, so I get them out of the way first thing!) - works quads

- 4 x 15 Seated Leg Curl - hamstrings

- Leg Press supersets - calves, hamstrings, quads and glutes
   Do 1 set of each variation, one right after the other, without rest between. Rest. Repeat until all 4        supersets are complete
    - 4 x 10 normal stance
    - 4 x 10 wide stance
    - 4 x 10 narrow stance

- 4 x 15 Calf Raises -calves

- 4 x 15 Leg Extensions...again :(

- 4 x 15 Lying Leg Curls - hamstrings

Free Weights:
   Use dumbells, kettleballs, or barbells...whatever is most comfortable for you!
- 4 x 20 Weighted Walking Lunges (10 reps per leg)

- 4 x 15 "Stiff-Legged" Deadlift

- 4 x 10 Bulgarian Split Squat (5 reps per leg)

- 4 x 10 Goblet Squats

Stretch:
    Hold each stretch for 30 seconds or so. Repeat for other leg on all single leg stretches.
- Standing Hamstring - touch your toes!

- Standing Quad stretch - grab ankle and pull it to your butt

- Standing Calf stretch - put heel on a bench or mat and grab toes and pull towards you

- Seated Straddle - sit with legs open to the sides. reach forward for 30 sec. and reach over to each          side for 30 sec

- Seated Hamstring - sit with legs straight out in front and touch your toes again!


Congratulations, you're done! Remember to drink plenty of water and rest!


Disclaimer: I am not a trained fitness expert. This is merely the routine I use. What works for one person may not work for everyone. I will not be held responsible for any injuries sustained. Listen to your body. If somethings hurts or you're unsure of yourself, stop and ask for help!