Begin with 40 minutes on the Elliptical Trainer. This will get your arms working since we are going to leave them alone for this leg workout. They will at least get a little something. Now go onto 40 minutes of pumping those legs:
leg extensions
- 4 x 12 squats with 15 lb dumbbells on your shoulders. Immediately after, do 10 x 1 leg at a time, walking lunges. Left leg firs x 10 then Right leg x 10. You will do 4 sets.
- 4 x 20 leg press. Immediately after, do 4 x 12 straight leg dead lifts. Be careful of your back with this on.
- 4 x 12 leg curls with 4 x 20 seated calf raises – use 45 lbs then go to 65 lbs if you have strong calves.
- 4 x 12 leg extensions with 4 x 20 standing calf raises holding a 10 lb, 15 lb, 20 lb dumbbell. Take your pick or do them all.
Now wrap it up with a 40 minute brisk walk out side … if it isn’t raining. Good Job! Reminder: Do what feels ok with you. Don’t do it if it hurts and, one more reminder, I’m not a fitness professional. Take care!
