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Beginner Leg Workout 2

Jamie September 15, 2023

Warm-up:

• Start with 5-10 minutes of light cardio to warm up your muscles.

1. Leg Extensions (Machine):

• Sit on the leg extension machine with your back against the backrest.
• Place your feet under the padded lever.
• Extend your legs, lifting the weight until your legs are almost straight.
• Lower the weight back down slowly and with control.
• Sets: 3
• Reps: 12-15
• Rest: 60 seconds

Tips
• Adjust the machine’s seat and footpad to fit your body comfortably.
• Focus on using a controlled motion while extending your legs, avoiding any sudden jerks.
• Squeeze your quadriceps at the top of the movement for a brief pause to maximise muscle engagement.
• Breathe steadily throughout the exercise and avoid locking out your knees at the top.

2. Dumbbell Lunges:

• Hold a dumbbell in each hand at your sides.
• Step forward with one leg and lower your body into a lunge, keeping your front knee directly above your ankle.
• Push off the front foot to return to the starting position.
• Repeat with the other leg.
• Sets: 3 (each leg)
• Reps: 10-12 (each leg)
• Rest: 60 seconds

Tips
Maintain good posture with your chest up and shoulders back.
• Take a comfortable step forward with each lunge, and make sure your front knee stays directly above your ankle.
• Keep your core engaged for stability and balance.
• To prevent knee strain, don’t let your trailing knee touch the ground.
• Hold the dumbbells at your sides for added resistance.

3. Seated Leg Curls (Machine):

• Sit on the leg curl machine with your back against the backrest.
• Place your ankles under the padded lever.
• Curl your legs, bringing your heels as close to your glutes as possible.
• Slowly lower the weight back down.
• Sets: 3
• Reps: 12-15
• Rest: 60 seconds

Tips
Adjust the machine’s seat and footpad to your body’s size.
• Use a slow and controlled motion to curl your legs, focusing on contracting your hamstrings.
• Avoid lifting your hips off the seat while performing the exercise.
• Breathe evenly throughout the movement.
• Adjust the weight to a level that allows you to complete each set with proper form.

4. Standing Calf Raises:

• Stand with your feet hip-width apart.
• Hold onto a stable surface for balance, if needed.
• Rise up onto your toes as high as you can, then lower your heels below the level of your toes.
• Sets: 3
• Reps: 12-15
• Rest: 45 seconds

Tips
Stand with your feet hip-width apart and your toes pointing forward.
• Focus on a full range of motion, going as high as possible onto your toes and lowering your heels below the level of your toes.
• You can use a calf raise machine or hold onto a stable surface for balance.
• Maintain good posture with your shoulders back and core engaged.
• Use a slow, controlled tempo for the exercise.

Cool Down:

• For the cool-down, perform gentle stretches for your legs, holding each stretch for 15-30 seconds.
• Focus on your breathing and relax into each stretch to improve flexibility.

Proper form is essential for safety and effectiveness in each exercise. Gradually increase the weight or repetitions as you progress and become more comfortable. Always listen to your body and consult a fitness professional if you have any concerns or questions about your form or the exercises.