Cardio workout for your legs

By now I think we have all established that weight only workouts are not my favourite thing. However, it is still nice to have sessions focused on one muscle group, because it is easier to track progress and you often feel really good the next day (or potentially a bit sore, depending on the intensity of the workout). Lately I have desognated one day a week to specifically focus on using the weight machines and free weights to tone up my back and arms. So why not have a day focusing on legs but with infused with cardio?

Cardio/leg workout:

I start by using the rowing machine for 20 minutes this is broken down as follows.

  • 5 minutes low intensity.
  • 5 minutes higher intensity.
  • 1-2 minutes rest (drink water).
  • 5 minutes high intensity.
  • 5 minutes low intensity.

This type of activity should really work your legs, the key is to get the right type of rowing technique. I will briefly try to explain in words what you roughly should be doing but I will also include some good youtube links below to visually see what you should be doing!

Alright here it goes, try to tense your core muscles to prevent any back injuries. your arms shouldn’t have any real movement until your legs are almost full extended. you should pull the handle up until above your belly button and slightly lean back. You should try to tuck your elbows in a bit and avoid making frog legs as this can hurt your knees. In case that was horribly confusing here are some helpful visual links:


Next, I do 3 sets of 10 reps on leg press (I am lifting 55kg at the moment).

Followed by, 15 minutes on the step mill, with every 3 minutes doing 1 minute of leg raises, missing out one step.

To finish I do 3 sets of 10 reps of squats and 3 sets of 10 rep stationary lunges.

 

Happy leg day!

I hope this workout is useful, let me know what you think 🙂

Be happy, Be confident

Abs xox

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