Fashion, Wellness, and Lifestyle Personal Blog

Basic Leg Day Gym Workout

Happy Tuesday Everyone!  I wanted to keep it simple today and share an accessible, basic leg workout for you to try at your local gym.  You can follow this workout with common equipment found in most gyms.  This workout is very cardio-based, so you will also get your heart rate going.  You will need a treadmill, stairstepper, hip adductor and abductor machines, and room you can stand and work out.  This is a great leg series for someone who is just getting familiar with gym equipment, but wants to feel the results of his/her effort.  Keep reading below!

WARM UP (Burns approximately 200 calories)

Start on the TREADMILL.

2:00 Walk – Level 0 Incline, 2.5 mph

3:00 Walk – Level 5 Incline, 4.0 mph

5:00 Walk – Level 10 (or Max) Incline, 4.0 mph

CARDIO – (Burns approximately 400 calories)

Move directly to:

8:00 Run – Level 0 Incline, 6-8 mph (depending on your fitness level – at least a mile)

1:00 Walk – Level 0 Incline, 2.5 mph

6:00 Walk – Level 5 Incline, 4.0 mph

Move directly to the STAIRSTEPPER:

2:00 – Level 10 – Step normally. Do not hold rails.

1:00 – Level 5 – Step normally. Hold rails if needed.

1:00 – Level 5 – Skip every other step, slower movements, pulling your knee into your chest with each step. Do not hold rails.

1:00 – Level 5 – Step normally. Hold rails.

1:00 – Level 5 – Walk up steps on your tip toes (targets your calves). Hold rails if needed.

:30 – Level 5 – Step normally. Hold rails.

1:00 – Level 8 – Turn to right, hold both hands on right rail.  Step up sideways, every step, right leg always goes in front of top leg when stepping up.

:30 – Level 5 – Face center. Step normally. Hold rails.

1:00 – Level 8 – Turn to left, hold both hands on left rail.  Step up sideways, every step, left leg always goes in front of top leg when stepping up.

:30 – Level 5 – Face center. Step normally. Hold rails.

(You should be at 9:30 time at this point.)

1:00 – Level 8 – Face center. Skip every other step, kick/lift bottom leg back and out behind you arching back up, then pull your knee into chest, crunching your abs/core inward before stepping up. Do not hold rails unless needed.

:30 – Level 5 – Face center. Step normally. Hold rails.

1:00 – Level 8 – Turn to right, hold both hands on right rail.  Step up sideways, every step, right leg always goes behind top leg when stepping up.

:30 – Level 5 – Face center. Step normally. Hold rails.

1:00 – Level 8 – Turn to left, hold both hands on left rail.  Step up sideways, every step, left leg always goes behind top leg when stepping up.

:30 – Level 5 – Face center. Step normally. Hold rails.

1:00 – Level 10-15 (option depending on your pace) – Face center. Run up steps. Hold rails if needed.  This is your peak heartrate, it only lasts 60 seconds!  Obviously be safe, but I have a hard time holding the rails during this.

1:00 – Level 5 -Face center. Step normally. Hold rails.

:30 – Level 7 – Face center. Skip steps and step up forward with right foot only. Your left foot will follow and meet your right foot every other step.

1:00 – Level 5 -Face center. Step normally. Hold rails.

:30 – Level 7 – Face center. Skip steps and step up forward with left foot only. Your right foot will follow and meet your right foot every other step.

1:00 – Level 10 – Face center. Step normally. Hold rails.

2:00 – Level 3 – Step normally, hold rails.  Start slowing your heart rate down.

(20:00 total – Take your time getting off to avoid dizziness)

WEIGHTS (Burns approximately 50 calories)

Find the Hip Adductor Machine. It looks like THIS. Place your legs on the outsides on the paddles (your legs should touch the soft paddle portion. You will squeeze your legs together to lift the weight.

Adjust weight to something you move easily.

90 lbs. – 12 reps

110 lbs. – 10 reps

130 lbs. – 8 reps

150 lbs. – 6 reps

170 lbs. – 4 reps

190 lbs. – 2 reps, if you can do them, otherwise repeat previous weight

Find the Hip Abductor Machine.  It looks like THIS and is usually directly beside the adductor machine. Place your legs on the insides of the paddles. You will spread your legs to lift the weight.

Again, start at a weight that is not shockingly heavy.  I was able to abduct more weight.

110 lbs. – 12 reps

130 lbs. – 10 reps

150 lbs. – 8 reps

170 lbs. – 6 reps

190 lbs. – 4 reps

210 lbs. – 2 reps, if you can do them, otherwise repeat previous weight

FLOOR (Burns approximately 50 calories)

Move to the floor and find a comfortable place to yourself.

1:00 High Plank – Spread fingers wide. Arms are straight. Push shoulders away from floor. Keep your body straight like a board.  Don’t let your hips sink – it is better to lift your booty if you are compromising your form.

50 Rowing Boat Crunches – Sit down with knees together and feet on floor.  Pull belly up and in. Lean back. Bring hands to center with prayer hands. Turn torso to right and sweep hands to right as if you are removing water from your boat. Switch to the left. Go back and forth 50 times.

Repeat 2 additional times or until you are tired.

POST-WORKOUT

Stretching is terribly underrated.  It should be an essential part of your routine to prevent injury or pulled muscles.  Be sure to do Half Pigeon Pose to lengthen your IT bands (stretch outter hips), Downward Dog for calf stretches, and forward fold and pyramid to stretch your hamstrings.

Finally, hydrate, Hydrate, HYDRATE – with WATER.  If you are super sore tomorrow, drink a protein shake to help your muscles repair themselves. There are other supplements and drinks you can take to speed up recovery, but I will save that for a later post.  Enjoy your workout.

Comment below if you end up trying this one out.  The stair stepper is great for building endurance and happens to be the only reason I joined a gym!

With Joy, Audrey

Share:

1 comments so far.

One response to “Basic Leg Day Gym Workout”

  1. Dakota says:

    awesome post!