If you are just beginning your fitness journey, leg day is going to be a big day for you. I'll start you off slowly and we'll work our way around quads, hams, and glutes. These are the big muscle groups that you'll definitely want to hit on any leg day. You can combine a little calf work with shoulders, so we'll skip calves for now.
3 sets x 10 Leg Extensions
3 sets x 10 Leg Curls
3 sets x 10-12 Neutral-Position Leg Press
3 sets x 10-12 DB Romanian Deadlifts
3 sets x 8-10 Leg Press (heavy)
3 sets x 15 Resistance Leg Lift (15 each leg)
15 minutes Cardio
NOTE: Sorry about the dogs barking in the background during part of this.
Choosing Weights
When you are new, you may have no idea what sort of weights to use. The pro tip here is going to be - start light, especially if you are brand new to this. This lessens muscle fatigue and lactic acid build up, which will happen when you start training and aren't used to certain movements. When deciding on a weight, aim for something you can handle for 3 sets of 10-12 reps. You may be able to move 50lbs, but if you don't have the grip strength you may end up dropping it. Choose wisely.
Follow With Cardio
A minimum of 15 minutes of cardio following your leg day will help reduce fatigue and lactic acid build up, and assist with recovery time. If you feel like doing more, you can. I'd keep it in a range of 15-30 minutes. If you are not sure what type of cardio to do, try speed walking on the treadmill. This is what I do at the gym. I found that my ideal speed is 3.1 mph, otherwise it's either too slow or too fast and my hips end up aching. I started with 0 incline and am now at 8 - I think the top incline is 15 on the machines at the gym I go to. If you find your ideal speed and it seems pretty easy, try increasing your incline a little.
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