Dolce Del Nulla

So I've been research some beginner "legs day" work-out routines.. I found a lot that cost money (what a joke). BUT I did find some very very basic leg work out that I think are a fantastic idea for anyone who is recovering from any knee or hip or back injuries..

We tend to forget to TAKE IT SLOW .. we get all pumped to work out and sweat hard but we need to stay healthy, I chose to post these, I know they are so basic you as a reader may think they are not worth doing, but this will strengthen muscles that you will use through out your entire life! 

Leave some feedback let me know what you think!!

Remember 60% of your success is working out the other 40% is your diet so stay fit, eat clean & train mean! <3

Dolce-

The Beginner Leg and Butt Workout

Now that we know what exercises we are going to use we need to put them into a workout.

However, before I give you the workout I need to explain a little concept to you that is vital to your weight training success - sets, reps and the term ‘failure’.

A loyal reader of mine from Modern Sage commented recently on how not many people know how to choose the correct rep range when doing weight training exercises. So I will explain it here.

Everytime you are given a weight training workout it will come with some numbers that are labelled as ’sets’ and ‘reps’. Using the example of squats, you might be told to do four sets of 10 reps. This means that you would peform 10 squats and then take a break and repeat those 10 squats three more times to make four sets. Simple.

The problems comes when choosing the correct weight. Many people think that when a workout tells you to do 10 reps that you can use any weight you want and it will magically give you the desired results. WRONG! The number of reps is telling you how much weight you should use as it is implying that you will ‘fail’ at 10. This means that after 10 squats you won’t be able to do anymore because your legs are too tired and you need to take a break.

So, next time you see a number of reps on a workout try and find a weight that will cause you to fail at that number. It is a simple principle that most of you will know but it is vital to understand it properly.

Here is the workout:

After the workout you should have a high protein meal and do lots of stretching. Make sure you warm up first using weights, cardio and stretching and keep stretching throughout the entire workout. After a few weeks you will be ready to add some sets and increase the weight but make sure your technique is perfect.