Legs are the biggest muscle in our body, they are the foundation. Many body-builders consider the leg workout to be the most important day of the week. So why are so many people skipping and not training there legs consistently?
Leg workouts are hard and painful. When it comes to the term no pain, no gain, legs could not be any more relevant! I’m sure many people can relate to those days when its time for legs and your just not feeling it. Legs are like Marmite, you either love training them or hate training them. But even if you don’t enjoy them it’s important to understand the importance to train them consistently with your upper body.
I will be the first to admit, regrettably in the past I have gone through periods when I’ve not trained my legs constantly enough, and ultimately paid the price and missed out on some good gains.
After realizing how important it is to include a leg workout in every week of training I decided to come up with a quick home leg workout. Why? Because if I ever had one of those long days or simply just did not have the time for a hardcore leg workout I always had something quick and enjoyable to fall back on making sure that the legs never got missed.
Now this workout will never be a full replacement for a hardcore workout but it’s a brilliant weapon to have in your arsenal on those days when you feel like you can’t get your full leg workout in.
The quick home leg workout
The idea for this workout is to try and cram in as much as possible into a short period of time. We are going to perform an intense triangle set 6 times. This means 3 exercises, performed back to back without any breaks in between. Then you take a 45-60 second rest and perform the 3 exercises again. We repeat this for 6 sets.
1. Dumbbell Squats
12 reps then straight into
2. Dumbbell lunges
10 reps each side then straight into
3. Leg extensions
To perform these at home your going to need a bench with a leg extension attachment. See my recommended bench below that I use. If your unable to get your hands on one of these this exercise can be replaced with the wall squat.
To perform the wall squat rest your back against the wall and place your feet around 2 feet out in front of you. Bend you knees and slowly slide you back down against the wall so your knees are at a 90 degree angle. Try to hold this for 30 to 45 seconds
And there you have it guys! Repeat this killer triangle for 6 sets and you’ve got a fast and very effective leg workout.
Remember this leg workout is perfect for those struggling with skipping leg day. Even if your not feeling it at all. Tell yourself your only going to do 3 quick sets. Once you’ve started and the adrenaline kicks in you will easily get to 6.