Day 3
Wednesday - Legs

To view the workout for day 3, please click play in the above weight training video.

Day 3 is the second part of the workout cycle and will work the quadriceps, hamstrings, and calves. The routine is divided into three parts, the first muscle group that will be trained is the quadriceps (front part of the leg), followed by the hamstrings, and calves will be performed last.

By now, your body should be rested up from Monday’s workout.

The following program is a low to medium intensity workout designed to focus your attention on developing proper form and balance while adding more exercises to your routine for added intensity.

Before we get started with the weight training routine, I strongly suggest you do a 5 minute, general warm up with an aerobic exercise of your choice. That can be an exercise bike, elliptical trainer, treadmill, stair stepper or other aerobic exercises that will warm up your body. I would also suggest you do some light stretching after you’ve finished your general warm up.

Remember to always plenty of water during exercise. Try and take a small water bottle with you to the gym. Let’s take a look at the leg workout, which corresponds to the workout video for day three.

Quadriceps

Leg extensions

Warm up: 1 x 20 repetitions
2 x 15 repetitions

Leg Press

2 x 12 repetitions

Hamstrings

Lying leg curl

Warm up: 1 x 20 repetitions
2 x 12 repetitions

Stiff leg dead lift

2 x 12 repetitions

Calves

Standing calf raise

3 x 15 repetitions