SX70- Phase 1 leg day example

Leg muscles are the biggest strongest muscles of our body and in order to have a great metabolism you must not neglect lifting with these potential “fat furnaces”. The vast majority of women don’t realize how strong and powerful their legs can be without getting bulky.

I understand that most women have a fear of lifting with their legs because they often carry a higher amount of fat in their legs and therefore fear adding bulk to their lower half through strength training. As women we don’t have the levels of testosterone necessary to build big bulky muscles!

So don’t think that if you lift with your legs you will make them significantly bigger. Initially a small amount of muscle growth will occur and before you start loose your fat on top  and inside of this muscle, you may notice a slight size increase, but this is temporary. You will soon notice how your legs gain new shape, firmness and a leaner appearance. All of which is caused by these muscles becoming more active and therefore burning more fat!

LEG DAY…ARE you READY!?!
…I am buffing so I will do 3 sets of 10 of each exercise.
Here is what my workout log looks like filled out~

Below that I’ll detail it for you:

Leg Day

10 min
Warm up
r-bike
stretch

#1
Squats 3×10(buffing); 3×6 (boosting)
45×10
55×10
65×10

abs between sets of squats
2sets
crunches
15
15

#2
Dead Lifts 3×10(buffing); 3×6 (boosting)
55×10
55×10
55×10

abs
between sets of dead lifts
2sets
knee ups
25
15

#3
Leg Extensions 3×10(buffing); 3×6 (boosting)
135×10
155×10
155×10

abs
between sets of leg extensions
2sets
on ball
15
15

#4
Leg Curls 3×10(buffing); 3×6 (boosting)
75×10
85×10
85×10

abs
between sets of leg curls
2sets
cats
5-5sec
5-5sec

BURN OUT!
Walking Lunges
lbs.
15#Db’s x 2×30 steps
15#Db’s x 2×30 steps

If the above looks like it’s written in a foreign language to you…

here is a SUPER DETAILED view of the workout from START to FINISH:
Start with a warm up~ I like to do 10 min of the Recumbent bike(r-bike).

EXERCISE #1- Then I head over to where I am going to do my first exercise.
SQUATS: I start by doing a warm up set that I don’t count as a real set. No Weight x20 reps and then stretch and maybe do a few more- It’s always good to be “lubed up”.

I have just recovered from a bad back injury so I am being VERY careful to ease slowly back into squatting and many other leg exercises.

It’ll take me a few months to get back to lifting the weights I was prior to injury. Slow and Steady weight increases are the smartest way to lift.
· Set 1 of squats: 45# on my upper back x 10 reps…then move right into doing my abs
· Set 1 of ABS: The ABS exercises are up to you~ I’ll do crunches first: 15 reps slow and controlled….then go right back to squats.
Remember “I am buffing”, so I want little rest between sets and I want to keep my heart rate up.
· Set 2 of Squats: 55# on my upper back x 10 reps
· Set 2 of ABS: 15 crunches
· Set 3 of Squats: I feel good so I think I’ll ad another 10 pounds, 65×10

EXERCISE #2 – Dead Lifts: I like doing this with a slight bend in my knees lowering the weight slowly while keeping the curve in my lower back—all the movement in my hips.
· Set 1 of Dead lifts: 55# held with one hand over, one hand under x10 reps
· Set 1 of ABS: Knee ups x25 reps
· Set 2 of Dead lifts: 55# held with one hand over, one hand under (alternate which hands from previous set) x10 reps
· Set 2 of ABS: knee upsx15 reps
· Set 3 of DL’s: 55#x10

EXERCISE #3 – Leg Extensions- An important tip for women when doing these are to keep your feet flexed up and toes pointed slightly out…if you don’t have access to this machine you can do stationary lunges here instead.
· Set 1 of Leg Extensions: 135×10
· Set 1 of ABS: Full crunches on the ball x15 reps
· Set 2 of Leg Extensions: 135×10
· Set 2 of ABS: on ball x15
· Set 3 of Leg Extensions: 135×10

Exercise #4 – Leg Curls…if you don’t have this equipment you can do leg curls with a Ball
· Set 1 of Leg curls: 75×10
· Set 1 of ABS: CATS arch up for 5 secs hold…repeat 5 times
· Set 2 of Leg Curls: 85×10
· Set 2 of ABS: CATS 5-5sec
· Set 3 of Leg Curls: 85×10

BURN OUT EXERCISE! – Walking lunges holding dumbbells
· Set 1 of Walking Lunges: 15#DB’sx30 steps (15 each leg)
· REST for about 1-2 min…do some stretching
· Set 2 Walking Lunges: 15’sx15 (same as set 1, just written shorthand)

Then I am done….most leg days I don’t do any extra cardio or intervals. Leg workouts burn a ton of calories and use a ton of energy…to add Cardio on top of the workout unless I am in GREAT shape often makes me too tired to function the rest of the day.

Comments

comments

0 thoughts on “SX70- Phase 1 leg day example”

  1. Hi, Michelle….maybe you’ve explained it before, but I can’t find it…..what is the difference between buffing and boosting? Thanks!

  2. It correlates with my SPECIAL training program called Hormonal Timing- my book “hormonal timing” explains it in detail. But basically every woman has 2 distinct phases of her month- a 2 week buffing phase and a 2 week boosting phase. Every 2 weeks I encourage my clients to change their focus from Buffing to Boosting. This accelerates results and enables women to CONSISTENTLY be effective in attaining their fitness goals. It’s an amazing system.
    More info is on http://www.buffmother.com

  3. i have been doing your hormonal timing for 4 months now. have lost 10lbs and 2+ inches around. my arms looked sculpted but my legs don’t! i do heavy weights till failure for extensions, curls, squats twice a week. what’s going on? i am definitely stronger but not defined. maybe its just that i need to lose more weight… thanks! as always!

  4. You’ve had great progress and I am sure your legs are improving. Many women fall into the PEAR body type and their legs are the most stubborn about leaning up! Keep working on your diet and I bet with 5 more pounds of weight loss you’ll see your legs POP!

  5. I did my leg day yesterday… and I can totally feel it. Worst is sitting on the office chair for too long and then trying to stand up! Ouch. But a good ouch…

    If my legs can look anywhere close to what yours look like, it’ll so be worth it.

  6. I love leg day! Your numbers look great, one day I will be seeing them in my home gym. Right now I just don’t want to hurt myself. I have been very consistant and I increase the weight if I feel I can handle it.

  7. i looooove leg day!!! But i have to remember no to overwork them as i will get out of proportion quickly!! I often say i look like a healthy pear because my legs are so much bigger than my upper body! haha! But since having my baby i lost a lot of lean mass and ended up being quite proportioned! A first!! Now to try to maintain that!

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