Tight toned legs
19February/2018

Tight toned legs

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Tight toned legs

BY ALICIA GOWANS | PHOTOGRAPHY BY DALLAS OLSEN

Today is leg day and I’ve created a fantastic workout that will burn you in all the right places. Adding
this workout just once a week into your gym routine will promote growth and tone through the legs, while burning some serious calories! Starting with big compound exercises, the body is shocked, which creates growth. Strategically following this shock with concentrated and isolated exercises will bring out the conditioned look everyone is working hard to achieve. Focusing on bracing your core throughout each exercise will provide you with a sneaky ab workout also. These big lifts are easy to perform and fun, plus they burn some serious body fat, so enjoy your time in the gym and watch those legs grow.

Ally-workout-table

LEG PRESS – LOW STANCE
Set-up: Sit on the leg press with your legs low on the pad with your feet close together.
Action: Push up and unlock the carriage. Make sure to keep your tempo controlled and your knees to track over your toes slowly back towards your body, as deep as possible. As you exhale push the pad back up to the top to extend your legs out.

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LEG PRESS – HIGH STANCE
Set-up: Sit on the leg press with your legs high on the pad with your feet in a neutral stance.
Action: Push up and unlock the carriage. Make sure to keep your tempo controlled and your knees to track over your toes slowly back towards your body, as deep as possible. As you exhale push the pad back up to the top to extend your legs out.

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SMITH MACHINE SPLIT SQUAT
Set-up: Stand in the smith machine with one leg stepped forward, in a lunge position.
Action: Push up and unrack the weight. Control the weight down as your back knee heads towards the floor. Push up, pushing all your force through your front heel and drive the weight back up.
Swap legs and repeat!

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SMITH MACHINE PLYOMETRIC SQUAT JUMPS
Set-up: Stand in the smith machine with your feet shoulder width apart in the squat position.
Action: Squat down as you normally would for a standard squat then explode up, with your force coming through your heels and jump up with the bar firmly squeezed onto your back with your arms. As you land, cushion the landing by bending back into a squat position! That is one rep. Spring back up for the second rep!

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LYING HAMSTRING CURLS
Set-up: Lie on a bench and get someone to place a dumbbell between your feet.
Action: Slowly lower the dumbbell towards the ground (aim for about a 3-second time period from the start to finish of the rep) and then bring the dumbbell back up as you squeeze your hamstrings!
Superset this exercise with leg extensions.

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LEG EXTENSIONS
Set-up: Sit in the machine so that feet are under the pad and that you’re sitting comfortably in the seat.
Action: Kick your legs up towards the roof while you maintain a slow controlled tempo and feel the contraction in your quads. Pause at the top for one second before you bring the weight back down to the starting position.

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WALKING LUNGES
Set-up: Start by standing naturally with your feet shoulder-width apart.
Action: Step forward and lower slowly into the lunge, driving up forward through the front heel as you step the other leg forward. Repeat.

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