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Fit Legs: Leg Workout

sexy legsHere’s a new Leg Workout designed for women by Bikini Coach and personal trainer, Steve Pfiester, created for the gym. Let us know how you like it!

Rest Time:
45 SECONDS max rest time between sets
2 minutes between exercises

Hack squats: 4 sets/15 reps each
suggested: start with 1-25lb plate on only one side.

Try to increase each set,  BUT it is more important to get 15 reps than go heavier and stop early

Single leg leg press: 4 sets/20 reps each
suggested: start with 1-25lb plate on only one side.

Try to increase each set,  BUT it is more important to get 20 reps than go heavier and stop early

hamstring curls

Ham string curls: 5sets > #1 20 reps, #2 18 reps, #3 15 reps, #4 15 reps, #5 12 reps
Suggested: Start at 35lbs and go heavier by 5-10lbs every set.  Please maintain your reps

Leg Extension: 5 sets/ 15 reps
Suggested: Start at 40lbs and go up.  But keep you reps up

Slimming Leg Workout: Less May Be More

Two isn’t always better than one. Sometimes less is best – and this is most certainly true with this workout. This workout, which was released at our club 3 weeks ago, as part of our Max Method Workouts available free to members, is an effective workout that slims your thighs, tones your legs and lifts your glutes.

The secret is in the number #1. Meaning, every exercise in this workout is done on one leg. Since single leg exercises require more balance and stability, it engages muscles that typically would not get the same workout when both legs are used at one time. Give it a try and let me know how you like it.

Try more Max Method Workouts and Gymboss Interval timers are available for free at Max Fitness in Vero Beach. Located behind Outback on US1. CLICK HERE for a free week pass.

Max Method’s Slimming Leg Workout

Warm Up

10 Minutes of Elliptical, Treadmill or Stepper

 Leg Workout

Using the Gymboss Interval Timer, set the timer for 40 seconds of work, followed by 20 seconds of rest. Do 3-4 sets each (of both left and right leg) exercise in the following order, with NO rest between sets and exercises. The strength portion of this workout should only take 20 minutes for 4 sets of each.

 • One-Leg Press Leg Press or Single Leg Squat
(Unse a orange, black or red Bodylastics band, anchored high, for assistance)  Max Fitness Members: Use #20 Plate-loaded machine or #23 selectorized machine or bands (in BCx boot camp room)

 • Walking Lunges
Use 10lb-20lbs dumbbells for women and 30-40lbs for men  

 • One-Leg Leg Extension
Max Fitness Members: Use #9 Hammer Strength Leg machine

 • One-Leg Dumbbell Straight Leg Dead Lifts
Max Fitness Members: Use Dumbbells or barbells 

 • Single Leg Curl        
Max Fitness Members: Use #10 or #11 Hammer Strength Machines

Cool Down Cardio

Do 10 minutes for a cool down or do 30-45 minutes cardio for fat burning. Doing cardio after your workout will help you burn primarily body fat.

TIP: Don’t forget to repair muscle by drinking a protein shake 30-45 minutes after your workout for the best results.

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