Workout Plans: Legs 2

As many of you already know, the legs are comprised of four major muscle groups; quadriceps, hamstrings, glutes, and calves. This workout involves exercises that target each of these muscle groups to maximize your muscle building and thus calorie burning potential.

Try this workout in sequence, to exhaust your quadriceps, then hamstrings and glutes, and finally your calves. Keep rest periods in between sets below 1 minute.

Quadriceps

Barbell Squats

• 2 warmup sets of 8-12 reps
• 3 working sets of 8 reps

Leg Extensions

• 1 warmup set of 20 reps
• 3 working sets of 10-15 reps

Hamstrings

Stiff-Legged Deadlifts

• 2 warmup sets of 8-12 reps
• 3 working sets of 6-8 reps

Lying Leg Curls

• 1 warmup set of 10-15 reps
• 3 working sets of 8-12 reps

Glutes

Leg Press (feet wide and high on platform)

• 4 working sets of 12-15 reps

Calves

Calf extension on leg press

• 4 working sets of 15-20 reps

Standing Calf Raises

• 3 working sets of 15 reps (weighted)
• 2 sets of 30 (bodyweight)

Have fun with this one. As we've said before, if you feel slight nausea or struggle to walk out of the gym, that means you're doing it right. Do this workout once a week and you'll get stronger, more defined legs in no time!

Recipe: No-bake Vanilla Cake

Everybody craves something sweet once in a while. This recipe for a no-bake vanilla cake is a quick recipe that will satisfy your sweet tooth and won’t add to your waistline. A bonus for this recipe is it takes almost no time to make! Try it out today!

Ingredients:

·         1 large egg, whole

·         3 tbsp applesauce, unsweetened

·         2 tbsp syrup

·         3 tbsp milk, 1% or skim

·         ½ tsp vanilla extract

·         2 tbsp flour, whole wheat or white

·         3 tbsp pancake mix

·         1 scoop vanilla protein powder, soy or whey (we recommend Allmax Allwhey)

Directions:

1.       Place eggs, applesauce, syrup, milk, and vanilla extract into a blender and blend until well mixed

2.       Add flour, pancake mix, protein powder to mixture and resume blending

3.       Pour mix into non-stick, microwave-safe bowl and microwave for 2 minutes. If it still looks a little wet on the surface, put it back in the microwave for an additional 10 seconds. Repeat for additional 10 second intervals until you get the consistency you want.

4.       Enjoy!

5.       Comment on this post!

Approximate nutritional info:

Calories: 450

Fat: 8 g

Carbs: 65 g

Protein: 39 g

For more healthy eating ideas, check out our nutrition page or recipe page!

Thanks to www.livestrong.com for the recipe idea!