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Beginner Leg Workout Routine

Type: Leg Workout

This beginner leg workout routine is going to start you off on the road of developing some serious shape and tone to your legs. The exercises in this leg workout routine hit all the main leg muscle groups. A strong set of legs are vital as part of a well balanced physique. The legs house some of the largest and most powerful muscles in the body and should never be neglected as part of a fully body or split routine.

This workout can be inserted into your current total body or split routine. It’s important to make regular changes to your workout to ensure that you keep progressing. Change your routine every 4 to 6 weeks.

Day 1
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Day 3
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Beginner Leg
Instructions:
  • Practice moving the weights through a complete range of motion.
  • Concentrate on technique. Make that your focus rather than weight.
  • Exhale as you lift the weight, and inhale as you lower it again.
  • Choose a weight that you can just manage the required number of reps with.
  • Take 1-2 minutes rest between each set
Exercises: Show All | Hide All
1 Leg Press Machine, 45 deg
3 sets 
15 reps 
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: The 45 degree leg press is a great way to work the muscles in the buttocks, thighs and calves. It's easier for less experienced exercisers to perform than a barbell squat because the fixed path movement of the machine require ...

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2 Leg Extension
3 sets 
10 reps 
 
Targets: 
Muscle Groups:
Thighs
None
 
Description: The leg extension exercise is usually performed using a specific gym machine. However it can be performed with free weights or cables if a machine is not available. The advantage of doing leg extensions is that they target th ...

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3 Leg Curl
3 sets 
10 reps 
 
Targets: 
Muscle Groups:
Hamstrings
Calves
 
Description: The leg curl is an exercise that isolates the hamstrings and also the calf muscles that are involved with bending the knee joint.

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4 Calf Raises, Seated
3 sets 
12 reps 
 
Targets: 
Muscle Groups:
Calves
None
 
Description: Seated calf raise target the inner calf muscle. Bending your legs relaxes the main calf muscle, so that is why performing calf raises in the seated position is able to specifically target inner muscle.

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Print Workout 

 Intensity Levels

Level Intensity (Int) Goal Examples & Guide Lines
5 Low N/A Daily activities. Normal Breathing, Talking (>2 hrs)
6 Low Moderate N/A Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7 Moderate CV: Endurance Jogging - Fast breathing. Talk just okay (> 20 min)
8 High Moderate CV: Race pace Fast Jog - Heavy breathing, Talk broken (>10 min)
9 High CV: Sports Hard run - Breathing heavy. Talking hard. (1-3 min)
10 Maximum CV: Speed Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

 Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.

Other Leg Workouts you should try

Big Legs Workout
Level : Advanced
» View Workout
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