Time: 45 minutes
A nice pair of legs will never go out of style. Whip your lower body into shape with this beginner gym workout that mixes weight training and cardio for long, lean, and leggy results.
Cody’s Long, Lean, and Leggy Workout
- 5 minute warm-up with cardio of your choice (treadmill, elliptical, bike, stair master, etc…)
- 3 sets of 12 reps on the following weight machines:
- Calf raise
- Leg press
- Inside thigh
- Outside thigh
- Leg extension
- Leg curl
- 20 minutes of medium-paced cycling on a stationary bike
- 5 minute cool-down and stretch
Weight machine tip: When working out on the weight machines, keep your movements slow and controlled. Barreling through the reps as quickly as possible won’t give you the results you deserve. Engaging your muscles to slowly lower a weight on the return half of the lift (called the “negative” movement), rather than letting the weight free-fall back into place, works to strengthen your muscles just as much as the lift itself.
Hungry for more beginner workouts? Check out these Beginner Gym Workouts for your Arms and core.
New to the gym? Here’s a great guide to the gym to get you started.