Your leg exercise program should give you the lean and toned lower body you want as a woman.  You want your lower body to look good in 3-D space!  Your leg exercise program should train your leg muscles in all planes of motion.  Your leg exercises should also include high speed exercises like jumps and sprints to shape your bulkier fast twitch muscle fibers (like glutes and hamstrings).

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Don’t worry about lifting heavy with leg exercises! Functional strength and dynamic balance are more important . You don’t even need weights (use bodyweight).  Since this workout is circuit-style, you also get the benefit of a great cardio workout. Do each exercise (10 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes and do the circuit again. Here is a representative leg circuit program:

Walking Lunges with rotation
–Bodyweight Squats, squat jumps (rotate with each circuit)
–Glute Bridge
–1 Legged Dumbbell Deadlift
–Reverse Lunges
–Split Squats
–Front Step Ups
–Side Lunges, side-to-side cone hops (rotate with each circuit)
–Lateral Step Ups
Transverse Lunges
–Leg Curls
–Calf Raises (slow and fast)

Do less heavy weight leg work and add leg circuits to your overall exercise program!  Your lower body will shape up like never before!

Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
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Lifestyle and Weight Management Specialist
Certified Nutrition Coach and Nutrition for Metabolic Health Specialist. Since 2006, I have helped thousands of clients and readers make lifestyle habit changes that helps you to achieve better long-term health, which includes body transformation and ideal body weight.
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