Gym Rat Report: Legs Legs Legs!

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Gym Rat Report is back with a leg workout to get your gams in shape. Toning up your legs is not only a great boost of confidence but great for your strength and agility. I've been focusing a lot of legs lately as I rehab my knee.

Leg Workout
1. Power Squat with Ball (4 sets, 20 reps/set, 15-20 lbs): Stand with feet hip width apart. Holding a 15-20 pound medicine ball close to your core, go into a deep squat. Hold for 1-2 seconds and then return to standing position, while lifting medicine ball over head. Repeat.
2. Step ups (4 sets, 20 reps/set): Use a box 12-18 inches tall. Place one foot firmly on top of box. Using arms as levers, step up to the box and back down with the same foot. Repeat 20x and then switch legs. 20 reps on each leg equals one set.
3. Knee ups (4 sets, 20 reps/set): Using same box as you did for Step Ups, repeat the same motion, but instead of bringing food to the box, lift leg into a knee up position and then return back down. Repeat 20x and then switch legs. 20 reps on each leg equals one set.
4. Stationary Lunge (4 sets, 20 reps/set, 20 lbs): Start in a standing position, holding 20 lbs dumbbells in each hand. Step backwards and dip into a lunge. Return to standing position. Repeat 20x and then switch legs. 20 reps on each leg equals one set.
5. Walking Lunge(4 sets, 60 sec/set, 20 lbs) Stand holding 20 lb dumbbells in each hand with arms straight. Step forward and drop into deep lunge. Step forward back to standing position and repeat. Continue for 60 seconds. Rest and then repeat.
6. Front Squat (4 sets, 20 reps/set, 30 lbs): Hold a 30 lb bar in front of your shoulders with feet hip width apart, abs tight and arms parallel to the floor. Squat back, keeping heels on the ground and lifting toes. Return to standing and repeat.
7. Deadlift (4 sets, 20 reps/set, 30 lbs): Using a 30 lb weight bar, keep knees slightly bent and hip width apart. Keeping your back straight, move to a standing position while keeping arms straight. Bend back down keeping back straight and repeat.
8. Bridge (4 sets, 60 sec/set, 30 lbs): Laying on your back with your knees bent, rest a 30 lb plate on your core. Lift hips off the ground until straight. Hold for 1-2 seconds, drop back to the ground and repeat. Continue for 60 seconds.
9. Side Lunge (4 sets, 20 reps/set, 30 lbs): Start standing with feet hip width apart holding 30 lb dumbbells in each hand. Step to the side and drop into a lunge. Keep the opposite leg straight as you bend the one leg. Hold dumbbells in front of you so that they are between your legs on each lunge.
10. Hex Squat (4 sets, 20 reps/set, 40 lbs): Find the hex squat bar. It is 6 sided bar with raised handles. Add 40 lbs to the bar and stand in the center of the hex. Holding handles go into a squat position and then lift to standing position keeping arms straight. Repeat.
11. Leg Curl (4 sets, 20 reps/set, 40 lbs): Find the leg curl machine that you lay down on your stomach. Put 40 lbs on the machine. Laying down curl your legs by bringing your feet towards your butt. Release and repeat.
12. Full Body Stretch (4 sets, 20 reps/set). Stretch it out, you deserve it. Stretch your hamstrings, quads, hip flexors, shoulders, and back.