Bootcamp Trainer Unveils Exercise To Develop Super Sexy Legs

“What are the best exercises for your legs?” I get this question all the time. Most people, especially female, are really concerned about this area. Hips, butt, and thighs. I’m going to let you know about an exercise you might not have heard, or seen before. It’s called the Bulgarian Split Squat. It’s also known as the 1-legged squat.
Anyway you call it, it is a killer leg exercise. It’s one of my favorite and also one of my least favorite. Favorite because it works so well, and least because when you start adding a lot of weight to it it starts to become a torture method.

It’s definitely, in my opinion, the best single leg exercise out there. Better than any lunge variation. The only thing that might beat it is the pistol exercise, but that is a super advanced exercise and only a very small handful of people can do it correctly. It’s always good to start off with single leg exercises as they will identify if there are any muscle imbalances between the two legs, and if they need to be corrected. Imbalances can be anything from strength to flexibility, but are easy to change and bring the lagging leg up to par with the other one with single leg exercises such as the one I’m introducing you to today.

Now, on to how to perform the Bulgarian Split Squat. It will take some balance and coordination. So if you were new to training I would not recommend this. Start off with some bodyweight lunges in multiple directions to get the feel of single leg exercises and to work on your coordination and balance.

To start the 1-legged squat you are going to elevate you back leg onto a chair, box, bench, or any other sturdy object. If your up to it, try doing it on a stability ball. It should be about 12-18 inches off the ground. Now, here’s where the balance comes in. You’ll move your front leg forward. Move it up so your knee is slightly behind your ankle. You want to make sure it is slightly behind your ankle, cause otherwise you are going to be putting a lot of sheer force and pressure onto your knee when you squat down.

So now that you are in place, you want to squat down by dropping your hips as low as you can go. Make sure you keep you upper body erect and eyes should be looking forward, not down, at all times. Your weight on the front leg, working leg, should be on the heels at all times. Push through the heel to reverse direction once you have reached the bottom range of motion. You want to work to try and get to parallel to the floor, or below. The bigger the range of motion the more muscles you bring into play, so you build more lean muscle tissue, burn more fat, and rev your metabolism up more. Once you start getting your range of motion parallel or further you can start adding weight, either dumbbells, kettlebells, or sandbags

Toning Up Your Legs

It is never too late in life to tone up your legs. To make your body change, you have to stress it. Beginners should start out with only floor exercises and gradually advance their workouts. After doing floor exercises for a time, you will want to add weights to your training and begin to do stand-up exercises.

The standing, weight-bearing exercises are more difficult because you are using gravity and balancing. This forces you to stabilize your torso. In addition, it is important to note when doing weight-bearing exercises, leave at least one day between exercise sessions. This gives the muscle tissue a chance to recover.

Squats and lunges are the two best exercises for the legs. They work every part of the leg. You can do lunges by stepping either backward or forward — or both! Some feel stepping backward allows one to keep better form. Do whichever feels most comfortable to you.

Other great exercises for legs are step-ups. For the step-up, you step up onto a platform while holding weights. Step-ups work the quadriceps, the front of the thigh and gluteus maximus (the butt). Flexibility exercises are also excellent for the legs. They give the leg muscle a nicer looking line. After you have finished a leg workout or between exercises, do a stretching exercise. In addition, yoga is fantastic for stretching and gently strengthening the muscles.

To keep results coming, one needs to vary their exercises every three to four weeks to stimulate the exerciser mentally and give them a boost physically. Such changes could include switching to a new exercise or using more weight and fewer repetitions.

For beginners, start with non-weight-bearing exercises on the floor such as leg raises on the floor. Do four to six different exercises, two sets of each exercise and 10 to 12 repetitions per set. You may then progress to weight-bearing exercises standing up. When you are more advanced, do five to ten exercises, three to five sets of each exercise and 12 to 20 repetitions. As you gain strength, you can add more weight.

The following exercises are ideal for both beginners and veterans. Simply adapt the workout to your needs. Perform each exercise the appropriate number of reps for desired effect without rests. After the lunge, sissy squat and lying adductor raise exercises are complete, rest 30 seconds. Repeat the supersets two more times with a 30-second rest between.

Lunge — Begin by grasping two dumbbells and allow them to hang down by your sides. Take a long stride forward with your right leg and raise your left heel so your left foot is on its toes. Keeping your shoulders back and chin up, slowly lower your body by flexing your right knee and hip, continuing your descent until your left knee is almost in contact with the floor. Reverse direction by forcibly extending the right hip and knee until you return to the start position. After performing the desired number of reps, repeat the process on your left leg.

Sissy Squat – Begin by taking a shoulder-width stance. Grasp an incline bench with one hand and rise onto your toes. In one motion, slowly slant your torso back, bend your knees and lower your body downward. Thrust your knees forward as you descend and lean back until your torso is almost parallel with the floor. Then, reverse direction and rise upward until you reach the starting position.

Lying Adductor Raise — Begin by lying down on your right side. Bring your left leg over your right leg, keeping it bent at a 90-degree angle with your left foot planted firmly on the floor. Keeping your right leg straight, slowly raise it as high as possible. Contract your inner thigh and return to the start position. After finishing the desired number of repetitions, turn over and repeat the process on your left. For added intensity, strap on ankle weights.

Toning Up Your Legs | Fitness and Freebies

3-31-2009

Supersets 3×12-20 Reps

Leg Press - 55 lbs Per Side

V-Squat - 45 lbs Per Side

———–

Seated Hamstring Curls - 90 lbs

Lying Hamstring Curls - 35 lbs

———–

Smith Machine Squats- 25 lbs Per Side

Walking Lunges - 15 lb Dumbbells

———–

Standing Cable Leg Extensions - 20 reps 60 lbs per leg

Standing Cable Hip Abductor/Outer Thigh - 20 reps 40 lbs per leg

———–

Lying Hip Raises w/ 25 lb plate on stomach - 25 reps

———–

Calves

Seated Calf Raises - 10 lbs 20 reps

Standing Calf Raises - 20 lbs 20 reps

Abs

Tues Ab Workout From Men’s Fitness magazine

Lower Ab Machine - 10 lbs 3×15

Reverse Crunches On Stability Ball - 3×20

Crunch Machine - 10 lbs 3×20

Lower Back Machine - 75 lbs 3×20

3-26-2009

Legs

Hammer Strength V Squat Machine: 3 sets, 40 lbs per side, 20 reps each: feet together, shoulder width apart and legs wide apart

Seated Hamstring Curls: 3 sets, 90 lbs, 20 reps

Lying Hamstring Curls: 3 sets, 40 lbs, 20 reps

Leg Extensions: 3 sets, 60 lbs, 20 reps

Leg Abductor and Adductor Machines: 3 sets, 80 lbs, 20 reps

Standing Calf Raises: 3 sets, 20 lbs, 20 reps

Abs

Wed Workout From Men’s Fitness Magazine

Crunches On Stability Ball: 3 sets, 25 reps

Lower Ab Machine 10 lbs 3 sets 15 reps

Cardio HIIT

Stair Climber 10 mins

Elliptical 10 mins

Treadmill 15% incline 2.5 mph speed 10 mins

Legs 3-24-2009

Supersets 3×12-20 Reps

Leg Press - 55 lbs Per Side

V-Squat - 45 lbs Per Side

———–

Seated Hamstring Curls - 90 lbs

Lying Hamstring Curls - 35 lbs

———–

Stability Ball Squats - 15 lb Dumbbells

Walking Lunges - 15 lb Dumbbells

———–

Standing Cable Leg Extensions - 20 reps 60 lbs per leg

Standing Cable Hip Abductor/Outer Thigh - 20 reps 40 lbs per leg

———–

Lying Hip Raises w/ 25 lb plate on stomach - 25 reps

———–

Calves

Seated Calf Raises - 10 lbs 20 reps

Standing Calf Raises - 20 lbs 20 reps

Abs

Tues Ab Workout From Men’s Fitness magazine

Lower Ab Machine - 10 lbs 3×15

Reverse Crunches On Stability Ball - 3×20

Side Bridges - 3×20

Bicycles - 3×50

Crunch Machine - 10 lbs 3×20

Lower Back Machine - 75 lbs 3×20

Today was my first leg workout in over 2 weeks. Man I do not need to do cardio on leg day, I sweat so much it’s not even funny. I’ll tell you this though, taking time off does make a difference in how strong I am, but I am happy to be back at the gym. I wasn’t feeling so great during the time I couldn’t make it to the gym, and I’ll confirm this to you now that working out does make you happy. I feel GREAT!

I give it a week and I’ll be back.

So, I’m at the gym today and in between sets while I’m resting, I’m looking at this trainer at my gym training her client and I couldn’t help but notice the type of workouts she had this lady doing. Mind you she talks to this lady like during the whole training session. Anyway, the lady was in her 50’s and the trainer had her doing these exercises that were just ridiculous. Laying on the floor by the cable shoulder/chest press machine with her ankles strapped to the shoulder/chest area doing these pulls downs with her legs. I’m sorry it just looked ridiculous. I couldn’t help but make these faces like “what is she doing?”. If you were there you’d do the same thing. When she works out, she does these exercises that I’ve never even seen, super fast, not in correct order. I’m sorry if I was training her client, she would’ve already seen some serious results.

My point to that story is, if you’re going to hire a trainer, please make sure they know what they’re doing. Watch how they train other clients to see how they interact with them. I’m all about working out and focusing on the muscles that I’m working out, I don’t have time to chit chat. We can do that afterwards!!!

Yesterday I did my shoulders, I started this new routine that I did about 4 months ago. It’s an awesome shoulder workout. I’ll post it in the next blog. Try it I think you’ll enjoy it.

I’m going to grab something to eat, my stomach is going crazy.. HaHa..

Legs - Hamstrings/Butt

Leg Press - 3 Sets Feet Together, Shoulder Width Apart & Wide Apart 15 reps each 2 45 lb plates

Hammer Strength V-Squat - Same Sequence as Leg Press 35 lbs 2 35 lb plates

Seated Hamstring Curls - 3 sets 20 reps 105 lbs

Lying Hamstring Curls - 2 sets 15 reps 35 lbs

Smith Machine Squat w/ 25 lb Plates on floor, heels on each plate for elevation - 3 sets 20 reps 22.5 lbs per side

Standing Cable Hamstring Curls - 3 sets 15 reps 60 lbs per leg

Triset

Standing Cable Leg Extensions - 3 sets 20 reps 60 lbs per leg

Standing Cable Hip Abductor/Outer Thigh - 3 sets 20 reps 40 lbs per leg

Standing Cable Adductor/Inner Thigh - 3 sets 20 reps 40 lbs per leg

—-

Lying Hip Raises w/ 25 lb plate on stomach - 3 sets 25 reps

Abs

Tues Ab Workout From Men’s Fitness Magazine

Lower Ab Machine - 3 sets 15 reps 20 lbs

Seated Crunches w/Rope attachment on Lat Pull Down Machine - 3 sets 20 reps 30 lbs

Bicycles - 3 sets 40 reps

Legs

Hammer Strength V Squat Machine: 3 sets, 40 lbs per side, 20 reps each: feet together, shoulder width apart and legs wide apart

Seated Hamstring Curls: 3 sets, 90 lbs, 20 reps

Lying Hamstring Curls: 3 sets, 40 lbs, 20 reps

Leg Extensions: 3 sets, 60 lbs, 20 reps

Leg Abductor and Adductor Machines: 3 sets, 80 lbs, 20 reps

Standing Calf Raises: 3 sets, 20 lbs, 20 reps

Abs

Wed Workout From Men’s Fitness Magazine

Crunches On Medacine Ball: 3 sets, 25 reps

DVD: Slim In 6 10 Min Ab Workout (KICKS ASS)

Superset Legs- 3 sets Per Exercise

Leg Press - 55 lbs per side 20 reps

Hammer Strength V-Squat - 35 lbs per side 20 reps

—————

Seated Hamstring Curls - 90 lbs 15 reps

Lying Hamstring Curls - 35 lbs 15 reps

—————

Smith Machine Squats - 25 lbs 20 reps

Dumbbell Walking Lunges - 12 lb DB 20 reps per leg

—————

Leg Extensions - 60 lbs 20 reps

Step Ups - 8 lbs 10 reps per leg

—————

Dumbbell Wide Leg Deadlifts - 15 lb DB 20 reps

Single Leg Hamstring Curls - 20 lbs 20 reps

Calves

Standing Calf Raises - 20 lbs 20 reps

Abs

Wed Workout From Men’s Fitness Magazine

Ab Crunch Machine - 10 lbs 25 reps

Lower Back Extension Machine - 65 lbs 20 reps

Cardio H.I.I.T 20 mins total

10 Mins On The Elliptical

10 Mins On Stair Climber

Here’s my workout that I did on Thursday, I did a new routine and MAN are my legs & butt still sore

I love that…

Legs Superset - 3 Sets Each Exercise

Jump Squats w/ aerobics step 20 reps

Leg Press 45 lbs each side 20 reps

———————–

Smith Machine Squats 20 lbs each side 20 reps

Walking Lunges w/12 lbs Dumbbells 20 reps per leg

———————–

Leg Extensions 65 lbs 20 reps

Step Ups 10 reps per leg

———————–

Wide Leg Dumbbell Deadlifts 15 lbs 20 reps

Single Leg Hamstring Curl Machine 20 lbs 20 reps

———————–

Cable Standing Hip Extensions 60 lbs 20 reps

Cable Standing Leg Abductions 40 lbs 20 reps

Abs - Thurs Workout From Men’s Fitness Magazine

I haven’t worked out my legs in over 2 weeks and today I felt it. I noticed that I was a little bit more weaker than usual. I was talking to my friend Alonzo at the gym and he even said he hasn’t worked out his legs in a week and he feels a little weak himself. But I did it. A little less weight, but I did it.

After the gym I came home made myself a protein shake and then I took my dogs for a walk. Later I went tanning and ran into some friends, the owner of the salon Tom and this girl Stacy, so I stayed and talked for a little bit.

I stopped by my friend Louie’s house and chilled there for a little while. Than I went to the store and bought some chicken breast, broccoli and some marinade for the chicken. I marinaded the chicken in this sesame ginger sauce, grilled it, then I made the broccoli steamed with garlic and olive oil with butter and some brown rice. Really good..I must say.. HaHa..

I’m off to bed.. Ttyt

Legs - Hamstrings and Butt

Leg Press

3 sets 45 plates on each side 15 reps feet together and 15 reps feet shoulder width apart

Seated Hamstring Curl

3 sets - 1st set 105 lbs 2nd & 3rd set 90 lbs 15 reps

Lying Hamstring Curl

2 sets 30 lbs 15 reps

Smith Machine Squat

3 sets - 1st set 25 lbs on each side 2nd & 3rd set 20 lbs on each side 15 reps

Dumbbell Walking Lunges

3 sets -12 lbs 15 reps up and 15 back to start, equals 1 set

Dumbbell Deadlifts

3 sets 15 lbs 20 reps

Superset:

Cable Standing Hip Extension

3 sets 60 lbs on each side 20 reps

Leg Abductions: Standing (Cable)

3 sets 40 lbs on each side 20 reps

———-

Leg Adductor Machine

3 sets 80 lbs 20 reps

Standing Calf Raises

3 sets 20 lbs 20 reps

I gave my abs a break. They’re a little sore from last Thurs.. I’ll do them tomorrow..  Bye..