Honeybunch question about your leg workout

T

Tuvak1

Cathlete
I was reading your post about your BF scare. Glad it all turned out all right.
Here is my question I have been following the lowerbody solutions advice and working my legs 5 times a week 3 standing and 2 floor work days. I know that you were previously following this type of schedule. That said I noted that is your new post you stated you are working your legs 2 times a week now. Is this because you got results you likes and are maintaining or are you just trying something new. As a true paer my legs are the bane of my existance. I have been doing this rotation for almost 8 weeks now and I really don't know how much longer I can keep up working my legs that often.
 
What I'm doing now is two complete leg workouts per week which include standing and floor work on the same day. This is pretty much the same as four workouts if you split them up into standing work and floor work. I'm doing this on the recommendation of the personal trainer I saw last week. She designed a program for me that is a killer. This is it:

Circuit one (do 3 sets of each exercise in this order, then go on to circuit two):
Sliding fitball wall squats - 30 reps
leg extensions - 20 reps
step ups - 20 reps each leg, alternating legs

Circuit two:
Leg curls 20 reps
cable leg adduction 20 reps each leg
donkey kick with ankle weights 20 reps each leg
calve raises (on a hack squat machine with 70 pounds of plates)

Believe it or not, she said not to bother with abductor exercises! She thinks the abductors get worked enough with all the other stuff I do.

This is quite a tough workout! I'm doing it twice a week, and that's plenty! She said to alternate workouts, and I'm going to use this one, Leaner Legs (since it's high reps and moves fast like my new routine) and my gym machines.


I hope I've been clear on the descriptions.
 
Hi Honeybunch,
sounds like a nice leg workout. Do you do three sets on one exercise before proceeding to the next exercise or do all three exercises as one set then do the same exercises as set do etc, then move on to circuit two? Adduction is that the inner thigh or outer thigh? I can never remember between adduction and abduction. Thanks!
 
I do all three (or four)exercises as a set, and do that three times. Abductors are the outer, adductors are the inner. I was surprised how effective those exercises with little or no weight can be when done in a circuit like this. I really felt it in my little rump http://www.plaudersmilies.de/xmas/geschenk.gif
 
Honeybunch thanks for your reply. I will have to try this at the gym. Do you do the cable adduction standing or sitting on a bench.

I have all down ball sqauts before and the a decetively killer on the legs.

I think I will try this leg workout on Friday. I need something new. I'm tired of doing squats and lunges.
 
I do the adductions standing. This IS a nice routine. I have to admit I was getting bored also.

My calves are large so I shyed (spelling?) away from working them with weights, but she has me do them for shaping.
 
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