Samara Donald is: The Gym Coach

Make the most of your workout!

Leg day: High/Low Circuit

This leg day circuit is all you need to tone up every part of your leg for sexy, lean legs. You will be performing a “circuit” –consisting of 3 types of machine based exercises (leg extension, hamstring curl, leg press) that are high reps, low weights.

Each exercise includes 3 sets, most of them increasingly in number of reps while decreasing heaviness weight. At the start of each you’ll be feeling not so challenged, but by the end believe me you’ll be sweating! Perform the entire circuit 3 times.

Muscles worked: Legs
You will need: A gym/home gym with machines as listed below.
Time to Complete: About 30 minutes

Circuit:

Leg extension
10 reps at 60 lbs (these should feel moderately easy – that’s ok!)
15 reps at 45 lbs (these should feel more challenging to complete)
20 reps at 30 lbs (these should be very hard to complete without stopping)


Hamstring curl
10 reps at 45 lbs
15 reps at 30 lbs
20 reps at 20 lbs



Leg press
20 reps at 100-120 lbs with feet narrow stance, toes facing forward
20 reps at 100-120 lbs with feet hip width apart, toes turned out
20 reps at 100-120 lbs with feet hip width apart, toes facing forward




Images from Get Fit Australia: http://www.getfit.com.au/

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This entry was posted on October 5, 2008 by in Uncategorized.
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