This leg workout is designed for women who go to the gym. These leg exercises are designed to get your legs looking toned and sexy using equipment at the gym. This leg workout is created on the concept of push-pull supersets for the legs.
Supersets are two or more exercises performed in succession without rest. Therefore push-pull supersets are two exercises that use opposing muscles, like for the first superset we use our quads and hamstrings. The benefit of push-pull supersets is that your muscles won’t get fatigued quickly for you are allowing your muscles to rest in between exercises.
You should exercise your legs 2-3 times a week with a minimum of one rest day in between leg workouts.
The primary muscles worked are quadriceps(front thigh), hamstrings(back thigh), butt, abductor (outer thigh),and adductor (inner thigh).
Leg Work Out Routine for Woman at the Gym
Estimated workout time: 30 minutes
Warm up for 5 minutes
Super Set 1: Do 3 sets of 15 reps
a. Leg Press
b. Romanian Dead Lift
c. Rest or do a non-leg exercise*
*Usually for the rest period, I suggest taking a 30 second rest but if you are still sore, take more time as you need but as you progressively get stronger, lessen your rest time. For the more advanced, if you are going to do a non-leg exercise, I usually throw in some ab exercises or pushups lasting 30 seconds.
Super Set 2: Do 3 sets of 15 reps
a. Leg Extensions
b. Leg Curls
c. Rest or do a non-leg exercise.
Super Set 3: Do 3 sets of 15 reps
a. Hip abductor
b. Hip adductor
c. Sumo squat with Weights
d. Rest or do a non-leg exercise.
Disclaimer: Always consult a doctor before starting any new diet or exercise program.