| If you think what your legs are made of, you have bone, muscle, fat, some connective tissue and tendons and skin.
Now you decide what you want on them.
Putting on muscle means toning. It is the ladylike way of saying bodybuilding. So you had might as well cut to the chase and just start training.
As a beginner, an all over body workout two or three times a week would be good for the first few months. You have to change your routine as your body adapts to it and doesn't get the benefit.
Legs
Squats (free weights)-I figure dive in and if your BF is training, get him to show you how to squat
3 sets of 15 reps in each, empty Olympic bar the first time
OR
Leg Press (machine)
3 sets of 15 reps
One of
Leg extensions (machine) 3 sets of 15 reps
alternating with
Leg curls (machine) 3 sets of 15 reps
Military Dumbell Press-Seated 3 sets of 15 reps
Incline Dumbell Press 3 sets of 15 reps
Back extensions 3 sets of 10-15 reps
OR
Seated Rows (cables) 3 sets of 15 reps
Swiss Ball crunches 3 sets of 20 reps
Roman chair leg/knee lift 3 sets of 10-15 reps
OR
3 sets of focused crunches 20 reps
Plank position (starting press up position back flat) hold for 30 sec 3 times
Calves
Mondays-Cardio
Tuesday-Weights
Wed-Cardio
Thurs-Weights
Friday-Cardio
Weights and cardio is cool too. It is just that some people do become cardio queens and overdo it, and it does not aid fat loss as well then. I am a firm believer in mixing up the cardio and doing some intensity work so you don't have to spend and hour and a half on a x-trainer.
Hope this helps to start. Let me know if there are bits you don't get. Keep us posted please.
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