Hey Jolt
Hey Jolt

Legend Of The Legs

Level: Intermediate
Time: 30 mins
Equipment needed: Barbell, Dumbbell, Bench, Leg Press Machine, Calf Raise Machine, Leg Extension Machine, Leg Curl Machine, Thigh Abductor Machine, Adductor Machine

Legendary legs aren't built in a day. Carving the quads of your dreams requires effort and a solid gym leg workout designed for women like you.

Get ready to shake your way out of the weight room with this 30-minute lower-body burner (and hope your gym doesn't have stairs).

Legend Of The Legs

Level: Intermediate
Time: 30 mins
Equipment needed: Barbell, Dumbbell, Bench, Leg Press Machine, Calf Raise Machine, Leg Extension Machine, Leg Curl Machine, Thigh Abductor Machine, Adductor Machine

Legendary legs aren't built in a day. Carving the quads of your dreams requires effort and a solid gym leg workout designed for women like you.

Get ready to shake your way out of the weight room with this 30-minute lower-body burner (and hope your gym doesn't have stairs).


Workout Overview

Barbell Olympic Squat

Barbell Olympic Squat
3 sets of 8 // Rest 45 sec between sets // Rest 1 min after exercise


Barbell Front Squat

Barbell Front Squat
3 sets of 8 // Rest 45 sec between sets // Rest 1 min after exercise


Dumbbell Step Ups

Dumbbell Step Ups
3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Bulgarian Split Squat

Bulgarian Split Squat
3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Dumbbell Rear Hamstring Lunge

Dumbbell Rear Hamstring Lunge
3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Upper Leg Leg Press

Upper Leg Leg Press
3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Standing Calf Raises

Standing Calf Raises
3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Single Leg Extension

Single Leg Extension
3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Seated Leg Curl with One Leg

Seated Leg Curl with One Leg
3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Thigh Abductor

Thigh Abductor
3 sets of 15 // Rest 20 sec between sets // Rest 30 sec after exercise


Thigh Adductor

Thigh Adductor
3 sets of 15 // Rest 20 sec between sets



Workout Overview

Barbell Olympic Squat
Barbell Olympic Squat

3 sets of 8 // Rest 45 sec between sets // Rest 1 min after exercise


Barbell Front Squat
Barbell Front Squat

3 sets of 8 // Rest 45 sec between sets // Rest 1 min after exercise


Dumbbell Step Ups
Dumbbell Step Ups

3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Bulgarian Split Squat
Bulgarian Split Squat

3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Dumbbell Rear Hamstring Lunge
Dumbbell Rear Hamstring Lunge

3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Upper Leg Leg Press
Upper Leg Leg Press

3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Standing Calf Raises
Standing Calf Raises

3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Single Leg Extension
Single Leg Extension

3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Seated Leg Curl with One Leg
Seated Leg Curl with One Leg

3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Thigh Abductor
Thigh Abductor

3 sets of 15 // Rest 20 sec between sets // Rest 30 sec after exercise


Thigh Adductor
Thigh Adductor

3 sets of 15 // Rest 20 sec between sets


Start Workout

1. Barbell Olympic Squat

Rep Count: 8 reps
Set Count: 3
Rest: 45 seconds
Main Muscle Group: Upper Legs
Type: Olympic Weight Lifting
Equipment needed: Barbell

How to Perform Exercise

Steps : 1.) Start off in a squat position with a weighted barbell rested upon your traps, keeping your chest up, head facing forward and your feet shoulder width apart. 2.) Slowly descend to the ground by bending your knees, without moving your hips backwards, and shifting them forward staying in position with your feet. 3.) Keep your body as upright as possible and squat all the way down keeping the weight on the front of your heels until your upper legs connect with the lower legs. 4.) Hold for a count then drive your weight up as you return back to the starting position. 5.) Repeat for as many reps and sets as desired.


2. Barbell Front Squat

Rep Count: 8 reps
Set Count: 3
Rest: 45 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Barbell

How to Perform Exercise

The barbell front squat exercise works the same muscles as the rear squat exercise without placing the weight of the bar on your shoulders and helps strengthens overall body strength. Steps : 1.) Start off placing the barbell on your upper chest and resting it across your front deltoids and holding it with your arms crossed securely. 2.) Once in position, slowly squat down towards the floor until your upper thighs are parallel to the ground and hold the position for a count. 3.) Slowly return back up to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Practice the squat without any weight to allow yourself to become comfortable with the movements.


3. Dumbbell Step Ups

Rep Count: 10 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

Steps : 1.) Place a bench, box or step in front of you. 2.) Grasp a dumbbell in each hand. 3.) With your left leg, step up on the bench, follow with your right leg. 4.) Step down with your left leg and then your right leg. 5.) Repeat starting with your right leg. Tips 1.) Use a lighter weight until you are used to the motion of this exercise.


4. Bulgarian Split Squat

Rep Count: 10 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

Steps: 1. Start with the feet hip-width apart, with the right foot forward and the left foot placed back behind the body on a bench or box that is about knee-height. 2. Hold a dumbbell in both hands in a vertical position in front of the chest and keep the elbows close to the rib cage during the exercise. 3. Keep the back straight while lowering the left knee towards the floor. 4. Before the left knee hits the floor, press the right foot into the ground, pull back on the right knee, and push the top of the left foot into the box to return to standing.


5. Dumbbell Rear Hamstring Lunge

Rep Count: 10 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps : 1.) To begin this exercise; start off standing upright holding onto dumbbells in both of your arms keeping your hands by your sides. 2.) With both dumbbells in your arms, take a step backward with your right leg and lower your upper body down, maintaining your balance on the descent. 3.) Do not let your right knee touch the ground as you lower yourself and hold for a few seconds. 4.) Then push back up on your left leg and return back to the starting position and repeat with the opposite leg 5.) Repeat this exercise for as many repetitions as needed


6. Upper Leg Leg Press

Rep Count: 10 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Leg Press Machine

How to Perform Exercise

The leg press exercise is a variation of leg press workouts which targets the external muscles of the legs by placing your feet closely together. Steps : 1.) Start off sitting on a leg press machine with your feet on the crosspiece about 6 inces apart with your toes pointed outward. 2.) Once in position, grab the handles on the sides of the machine, release the locks, slowly bend down at your knees and bring the weight as far as possible towards your chest. 3.) Hold for a count and then return back to the starting position. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Do not lock your knees at the top as this can result in injury.


7. Standing Calf Raises

Rep Count: 10 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Lower Legs
Type: Strength
Equipment needed: Calf Raise Machine

How to Perform Exercise

The standing calf raise exercise uses a machine to target the lower calf muscles and is used by beginners for proper form. Steps : 1.) Start off standing up straight with your toes on the footpads of the machine and adjust your shoulder so that they are rested underneath the upper pads. 2.) Slowly raise up on the balls of your feet so that your heels are lifted off of the pad and hold this position for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.


8. Single Leg Extension

Rep Count: 10 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Leg Extension Machine

How to Perform Exercise

Steps : 1.) Start off sitting on a leg extension machine, with both legs rested underneath the padding and your back flat on the rest behind you. 2.) Slowly, while keeping your upper body still, elevate the padding up with one of your legs, keeping the other still in the starting position. 3.) Squeeze with your quads and hamstrings on the way up, going up as far as possible and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.


9. Seated Leg Curl with One Leg

Rep Count: 10 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Leg Curl Machine

How to Perform Exercise

Steps : 1.) Sit down on leg curl machine with one of your legs rested on top of the curling pad and the other off to the side. 2.) While keeping your upper body still and other leg in place, slowly curl the pad down as far as possible, squeezing your quads and hamstrings. 3.) Hold for a count when you feel as stretch and then return back to the starting position. 4.) Repeat for as many reps and sets as desired.


10. Thigh Abductor

Rep Count: 15 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Thigh Abductor Machine

How to Perform Exercise

The thigh abductor exercise targets and works the muscles of the outer thigh and strengthens the leg muscles. Steps : 1.) Start off sitting on the machine and place your knees against the pads. 2.) Draw your abs in and abduct or move your thighs apart against the pads. 3.) Slowly return to the starting position and repeat.


11. Thigh Adductor

Rep Count: 15 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Adductor Machine

How to Perform Exercise

The thigh adductor exercise targets and works the muscles of the inner thighs Steps : 1.) Start off sitting on an thigh adductor machine and place your knees against the pads. 2.) Draw your abs in and adduct or move your thighs apart against the pads bringing theme together. 3.) Slowly return to the starting position and repeat.