Lean Mean Strong Legged Machine Workout + SPRINTS!

Glutes, quads, thighs…Did I get your attention yet?!…how many of us are looking for new and unique ways to sculpt the lower body? I know I am always on the hunt for trying new exercises, new movements and incorporating new styles of workouts into my routine to see how my body will respond. I love lifting the lower body! It has always been an area for me that I strive to hit hard two times per week. 

Legs are one of those ‘problem’ areas for many of us and for that reason they sometimes need a little extra attention. When it comes to working the lower body and sculpting a sexy, toned physique, this is going to take commitment and consistency and maybe even a change in the way you are currently training the lower body. Beyond consistency with a solid exercise program, training the legs can take some trial and error. We all look to magazines and Pinterest pictures to give us some inspiration, but the truth is-these images of fitness models and physique athletes have been working on their own transformation for years and most are still trying to achieve the next best thing. What works for one person may not work for the next! Our bodies will respond differently and it is always important to try new methods while incorporating variety! 

 I personally aim to train the lower body 2x a week-one of those times is a heavy training session and the other is a more fast paced, functional style, lighter lower body day. 

What about long distance running? 
When embarking on a weight loss or fat loss goal, many of us do what we know best-take to the treadmill or the streets for a run. Now, while there is nothing wrong with running if you truly enjoy it, there is an inherent problem with running when it comes to long term fat loss and body transformation.

When we sprint, there is a maximal contraction of muscles which requires a lot more work from our bodies as compared to a slower, less intense jog. When we sprint, different hormones are released in greater amounts due to these short, max, intense bursts of energy. The testosterone and growth hormones are essential anabolic in nature, meaning that they have more potential in building the body up. When you compare this to the act of long distance running, here, the body releases cortisol which is a catabolic hormone which makes the body anerobic; essentially breaking it down rather than building it up. Too much release of cortisol over time will cause a wasting away and decrease in muscle mass.  
In conclusion, when we SPRINT we are using FAST TWITCH FIBERS which can grow exponentially over time. When we RUN we are using SLOW TWITCH FIBERS which will not aid in muscle growth. Think of sprinting as HIGH INTENSITY/SHORT DURATION. We are required a greater amount of energy output, whereas long distance runners do not require this great strength, but rather being able to last for hours.   
If you are looking to recruit the max amount of muscle fibers, get a toned, strong and sculpted lower body, you should be incorporating sprints at least 2x a week into your workout routine.  The more muscle you have, the faster your metabolism will be. If you can add muscle to your body, you will be consistently burning more fat and thus  transforming your body into a fat burning machine  
Sprinting will train the ENTIRE body from head to toe. In addition to sculpting the glutes, hamstrings, quades and calves, you will stay engaged and feel it through the core, back, arms and shoulders. Hit everything. Stay empowered and FIGHT through those intervals! 

By simply incorporating strength training into your routine (squats, deadlifts, glute bridges, lunge variations) coupled with plyometrics and SPRINTS, this will transform your lower body into a set of sculpted, sexy and strong set of gams! Not to mention, the legs incorporate the largest muscles in the human body thus creating a huge calorie burn! 

What Should I be Doing?
The main exercises (squats, deadlifts, lunges, bridges) allow you to use weight necessary to build the muscle tissue that gives the glutes a round, firm, tight shape simply because the glutes are comprised of all muscle overlaid with body fat. Lifting heavy weights, a good diet and proper cardio will help to lift the glutes…lifting weights will NOT cause the glutes to grow wider; it is simply impossible! 

A solid lower body routine should include two main types of movements; 

    1. The “BIG KAHUNA” Movements (squats, deadlifts, glute bridges, lunges)
  • The “BABY ISLANDERS” Movements (uni-lateral leg exercises, stabilizer movements) These movements aid in the big kahuna exercises, making sure everything is well balanced and symmetrical. Uni-lateral movements are extremely important when working the lower body. Tru, you will not be able to lift as much, and in some cases only your body weight; they are some of the most effective exercises for shaping the glutes due to the enormous amount of muscle activation involved when performed properly

 

Top those off with good stretches to increase your flexibility. This is key since you stimulate muscles the best when you can use a full range of motion. Think about it: If you can’t go deep, how the heck will you make those glutes work enough to sculpt them?
Here’s my best workout for building amazing glutes, although your entire body will benefit as a result. Do this workout twice a week, as part of your total training regimen:

In a previous post I have written on building the glutes I talk about the importance of building the lower body:

  • Variety (weight training, body weight, plyometrics, sprints, yoga, spin)
  • Progression (build from the ground up! There is NO need to jump intp 120lb deadlifts before learning how to properly deadlift with a much lighter weight, ensuring you are engaging the muscles properly)
  • Mind muscle connection (Being able to ‘feel’ the movements and not just go through the motions.  Being ‘aware’ of how when the glutes are working properly and when they are dormant)
  • Stretching: (every single day. Hit the foam roller; take a yoga class, stretch the hips)

Here are some videos of me performing some Kettlebell exercises. I LOVE adding in Kettlebell swings into my lower body workouts to really burn out the hamstrings and glutes! To learn more why I LOVE training with Kettlebells and a ton of information regarding KB training check out my post HERE
Single KB Swing


KB Swing, flip, squat


Double KB Squat

Here is a lower body strength training workout for you all to try along with a HIIT SPRINT workout!
LEAN MEAN STRONG LEGGED MACHINE

“CHISEL ME DOWN” SPRINT WORKOUT

In Conclusion
  • I try to keep variation when training the legs, but with that said, my workouts do not change every single time I workout. I will stick with a program for about 4 weeks because I want to see progressions. There is no way to track progress if you are constantly changing and this is important to me, so my tip would be that consistency is KEY!
  • When performing bilateral lifts (barbell squats, deadlifts) it is important to balance this out with unilateral lifts as well (single leg bulgarian split squats, single leg glute bridge)
  • Although with unilateral lifts you will not be able to lift as much, and in some cases only your body weight; they are some of the most effective exercises for shaping the glutes due to the enormous amount of muscle activation involved when performed properly
  • Always activate the glutes in your warm up before performing your strength workout. This is critical in ensuring that their glutes activate efficiently during heavier exercises

Here are some of my favorite glute workouts!
Glute/Core Burner
Quad Focused Workout
Valentines Day Leg Scorcher Workout
Glorious Glutes Workout
HILL HIIT Treadmill Workout
Strong and Sexy Lower Body Workout

One thought on “Lean Mean Strong Legged Machine Workout + SPRINTS!

  1. Jen@HealthyFoodandFamily says:

    I love this! I keep reading information that says you have to change it up all the time! Your body will get used to things, switch it up! But, in my mind, it makes sense that you have to have at least SOME consistency so you can see progress!

    Jen@HealthyFoodandFamily

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