It’s time to get those legs toned and defined for the hot summer or spring days of wearing shorts!

This workout is a simple two-exercise plan that is all performed on the leg press machine found in most gyms.

The first exercise is the leg press where your legs will be spread shoulder length apart and centered on the machine’s platform. This exercise will work your quadriceps and glutes. In order to perform this exercise, start by adding a low amount of weight onto the racks of the machine. Then seat yourself on the chair of the machine and center your legs shoulder length apart on the machine’s platform. Once you have done that, grip the safety release bars to unlock the weight. Slowly let the weight push your knees towards your chest and then use your leg strength to push the weight back up until your legs are fully extended. That will be one repetition.

The second exercise is the calf press, where the upper half of your feet will be centered on the lowest portion of the machine’s platform. This exercise will be working your calf muscles. In order to perform this exercise you will basically follow the same procedure as the leg press. However, instead of using your leg strength, you will use your calf strength. This can be done by keeping the safety release bars locked and centering the upper half of your feet on the lowest portion of the machine’s platform. Keeping your legs straight, use the upper half of your feet and your calf muscles to push the weight up and bring it back down. That will be one repetition.

This workout will superset the leg press and calf press exercise. This means you will perform the first set of 50 leg presses and immediately transition to 50 calf presses without rest. After 30 to 60 seconds of rest you will then perform 40 leg presses and 40 calf presses. This will continue until the ladder routine has been completed and all sets have been accomplished. For maximum benefits and challenge, increase the weight as the sets decrease and lower the weight as the sets increase.

Before beginning, consume preferred pre-workout if-desired and ensure that you are hydrated. It is also imperative to stretch in order to prevent any injury and very important to continue to hydrate throughout the workout to prevent dehydration. The workout should immediately be stopped if any feelings of fatigue, dizziness, or light headed feelings occur.

Upon completion of the workout, be sure to stretch and continue to hydrate and consume preferred protein shake.

Perform this workout once a week for 4 weeks and be proud of the results you get!

Leg Press

10 sets of 50, 40, 30, 20, 10, 10, 20, 30, 40, 50 reps

Calf Press on the Leg Press Machine

10 sets of 50, 40, 30, 20, 10, 10, 20, 30, 40, 50 reps

[tutorial for leg press:

http://www.bodybuilding.com/exercises/detail/view/name/leg-press

tutorial for calf press:

http://www.bodybuilding.com/exercises/detail/view/name/calf-press-on-the-leg-press-machine]

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