Leg Day
a basic weight training workout
Warm-up:
- 5-10 minutes of light cardio (e.g., jogging, cycling)
- Dynamic stretches for the lower body (leg swings, hip circles, walking lunges)
Main Workout:
1. Squats
- 3 sets of 8-12 reps
- Use a weight that challenges you while maintaining proper form
- Rest for 60-90 seconds between sets
2. Deadlifts
- 3 sets of 8-12 reps
- Focus on hinging at the hips and keeping your back straight
- Use a weight that allows you to maintain proper form
- Rest for 60-90 seconds between sets
3. Lunges
- 3 sets of 10-12 reps per leg
- You can perform walking lunges or stationary lunges
- Hold dumbbells or use a barbell for added resistance
- Rest for 60-90 seconds between sets
4. Leg Press
- 3 sets of 10-15 reps
- Adjust the weight according to your strength level
- Focus on a full range of motion
- Rest for 60-90 seconds between sets
5. Calf Raise
- 3 sets of 12-15 reps
- You can use a calf raise machine or a smith machine, or simply perform bodyweight calf raises
- Focus on controlled movements and squeeze at the top of the movement
- Rest for 60 seconds between sets
Cool-down:
- 5-10 minutes of light cardio (e.g., walking)
- Static stretches for the lower body (hamstring stretch, quad stretch, calf stretch)
Remember to adjust the weights and reps according to your fitness level and always prioritize proper form to prevent injuries. Additionally, consult with a fitness professional if you're new to weight training or have any existing health conditions.
I encourage you to share this on your social media platforms to spread the word and invite others to join in on this amazing community of wellness warriors. By sharing these resources, you can help others discover practical tools for enhancing their health and fostering a supportive network of individuals committed to self-care and personal growth. Together, let's empower one another to prioritize wellness and build a stronger, more resilient community. Thank you for being a part of this journey towards greater well-being!