Don’t have a treadmill? No barbell? No worries!
Most of these exercises give you options to get those stems in awesome shape. No excuses to NOT get the job done.
Look forward to LEG DAY.
The days of skinny are gone, the look of strong is in!!
Walking lunges on 12% incline: 3 sets of 100
Don’t have access to a treadmill? No problem. Do it on the floor! Take it outside! Find a hill!
Squats with a barbell: 1 full squat, 1 halfway up, back down, 8 reps
Don’t have a barbell? Bands work…dumbbells work…use what you have!
Leg Extensions: 1 set toes up, 1 set toes in, 1 set toes out. 3 sets 10 reps
Don’t have access to a leg extension machine? No problem! Lay on your back with your knees bent at 90 degree, place a dumbbell between your feet, lower and raise your feet really focusing on your quads as you raise your feet.
Leg Curl: 2 sets of 10, 1 set of 20. Keep weight same on last set. Short rest if needed.
Don’t have a leg curl machine? Stand on one end of a band and loop one of the handles around your other foot. Lower and raise your foot focusing on lifting the handle with your hamstrings.
Stiff leg dead lifts: 3 sets 12 reps
So how much weight do you start with?
Her Suppz recommends that the standard is to vary your reps and adjust the weight accordingly. If your last rep isn’t “that hard” you need to increase your weight or your number of reps to build muscle. Typically, start out with 3 sets of 8 to 12 reps and adjust the weight to reach failure by the end of the last two or three reps.
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For a printable pdf: LEG DAY