Lower Body Workout (60 minutes)
Warm Up (15 minutes)
Seated Squats – 4 sets of 10 repetitions
Make the first set a warm-up set at 60% of maximum weight. Remaining sets at 80% of maximum weight. Be sure to position feet so that your knees do not extend over your toes. Keep feet shoulder width apart. Release lever and bring knees towards your chest, then push weight up focusing on the active muscle groups (hamstrings/glutes/quads).
Lunges with dumbbells – 3 sets of 12 repetitions
Use low weight dumbbells (I typically grab 10lb dumbbells). Make sure each step is a decent length and focus on not allowing your knee to extend over your toes. Lower the body from the hip; the front leg should be parallel to the floor.
Leg extensions – 4 sets of 10 repetitions
Make the first set a warm-up set at 60% of maximum weight. Remaining sets at 80% of maximum weight. Extend legs slowly but do not lock knees focusing on the active muscle group (quadriceps). Lower legs slowly.
Leg curls – 4 sets of 10 repetitions
Make the first set a warm-up set at 60% of maximum weight. Remaining sets at 80% of maximum weight. Once on the machine, curl legs up slowly focusing on the active muscle group (hamstrings). Lower legs slowly.
Calve raises – 4 sets of 10 repetitions
Using your own body weight, raise your feet until you are on your toes and then lower your feet slowly.
Stretch (10 minutes)