“Killer Legs” Gym Workout
I’ve got two workouts that will get you not only killer legs but tight, round glutes as well. 
The two benefits of these workouts are maximum fat loss and muscle building. You’ll do one workout at the beginning of the week and the second 3-4 days later. Note: This workout is designed for the gym.
Don’t have the equipment or prefer to workout at home? Check out “Killer Legs” Home Workout!
Workout # 1 Circuit Resistance Training– Perform 4 Circuits; the first circuit use only body weight (warm up); the other three you will use weights. Keep in mind the heavier you go the more muscle you will build. No rest between exercises; rest 30 seconds between circuits.
1)Squats (wide stance squats) 12 reps
2) Stiff Legged deadlifts 12 reps
3) Walking lunges 12 reps each leg
4) Leg Press 12 reps
5) Leg extensions 12 reps
6) Leg Curl (either sitting or lying face down) 12 reps
7) Step-ups 12 reps
Good Mornings (hold a dumbbell at your chest or use a barbell as in the video)
Workout #2 Heavy Resistance Training –Perform 2-3 sets of each exercise with 2 minutes rest between sets. Here you will lift heavy (as heavy as possible while maintaining correct form) and do fewer reps.
1) Split Squats (body weight) 20 reps total…1 set only. Rest 30 seconds before beginning #2.
2) Leg Press 6 reps
3) Box Squats 6 reps (demo shows correct form)
4) Stiff Legged deadlifts 8 reps
5) Hack squats 6-8 reps
6) Leg extensions 6 reps
7) Leg curls 8 reps
Calf raises 8 reps
Note: The above workouts are designed for adults healthy enough to perform high intensity exercises for extended periods of time. Be sure to check with your doctor before beginning this or any other exercise program.
Gale Compton
Certified Fitness Instructor
fit fabulous forever
