We’re half-way through the week already! Wednesday is one of my two leg training days each week, which always makes it exciting for me.
I used to hate leg day, but I’ve really come around to loving it. Working toward getting toned, sculpted legs and booty are my first reason for loving leg day.
My second reason for loving leg day is that it’s also a GREAT cardio workout (as long as you do it right). Any extra fat loss or cardio strengthening we can do while weight training is a big thumbs up in my book!
More cardio = more fat burning. And if you can get it done while blasting the leg muscles it’s even better since it’s not being done on a boring cardio machine.
Last night I was thinking about my leg day exercises because I like to brainstorm my workouts ahead of time so I’m not walking around aimlessly at the gym trying to figure out what to do next. Nobody has time for that!
While I was thinking about my leg workout for today, I remembered that it was supposed to snow in the middle of the night (this Missouri weather sure likes to keep us on our toes this time of year).
Anyway, remembering the chance for bad weather made me realize that I may not be able to make it to the gym.
There are so many things that can potentially come up and threaten to prevent us from going to the gym. Bad road conditions is just one of them.
Whatever the reason is, there’s usually no justifiable excuse for not getting a workout in!
I was hoping the roads wouldn’t be too bad, but it’s always better to plan for the worst – in this case, a blizzard. I put together a list of leg exercises I could do at home, so I could still get my leg workout in if the weather wouldn’t cooperate with me getting to the gym in the morning.
The great thing about leg workouts is that most of them can be altered slightly, and you can do them in the convenience of your home, while still getting a great workout in with little or no equipment.
I personally like the environment of the gym, so I was extremely happy and relieved to find that the roads were clear when I woke up!
Nevertheless, if you’re ever stuck in the house, or would just rather workout at home, here are some exercises you can do to sculpt your legs and booty:
Squats: 3-4 sets of 50 (or as many reps as you can complete until failure)
Wall Sits: With your back against the wall, bend your knees until your knees are positioned over your toes. Keep your core tight and hold that position for 1 minute or until you can’t hold it any longer.
Hip Thrusts: You can either lay on the ground face up for these, or prop the upper part of your back (across your shoulders) on the edge of your couch or a char. With your legs in front of you, bent at a 45-degree angle and feet flat on the ground, drive your feet into the ground to thrust your hips upward and squeeze your glutes for a second or two at the top. Perform 4 sets of 50 reps (or as many reps as you can complete until failure).
Side Lunges: 4 sets of 50 (or as many reps as you can complete until failure)
Kick Backs: On your hands and knees bend one knee and swing it back and up bringing your heel toward the ceiling. You can do these whith a straight leg also. I would alternate between the two. The 1st set on the right and left is done with a bent knee and the 2nd set on each leg is done with a straight leg. Do 4 sets of 20 for each leg.
Hip Abduction: While on your hands and knees simply lift your leg up to the side. To be less proper, and give you a clear picture, think of a dog urinating on a tree. 🙂 Do 4 sets of 20 on each leg. For a slightly different angle you can also do these standing up and keeping your leg straight as you lift it out and up to the side.
Plank: 4 sets to failure. Just because adding a plank at the end of a workout never hurt anyone. Well, not for long anyway. Plus, this is a GREAT exersise for the whole body!
NOTE: The rep range is high because these are all body weight movements, without additional weight. This is meant to be a home workout you can do in a pinch without equipment.
Also, to make this workout a little more challenging I recommend using supersets. This will keep your heart rate up and allow you to get your workout done faster. Here’s how I would structure my supersets:
Superset 1- Squats supersetted with wall sits
Superset 2- Hip Thrusts supersetted with side lunges
Superset 3- Kick backs supersetted with hip abduction
And then close the workout with planks.
I’m hoping this will help you the next time it’s leg day and getting to the gym isn’t an option. If you’re just getting started working out, or don’t have a gym membership yet, this is also a great workout to get you started on your fitness journey.
There are also different variations of most of these exercises giving you plenty of options if you ever get bored or don’t like any of the movements.
If you have any questions, please leave me a comment below or message me on social media.
Keep moving, make no excuses, and Happy Hump Day!!