LOWER-BODY WORKOUT

3 Sets for Steel Wheels

Keeping your legs in tip-top shape is crucial if you play sports or enjoy cardiovascular options like jogging or biking. Since you exercise your legs every day just by walking around, you don’t need to overwhelm them with weights in training. We advise doing short sets for lower-body muscles, then using the majority of your workout time for the upper body and abdominals. Here are three great sessions that hit thighs, calves, hamstrings and glutes. Perform each set once a week.

DUMBBELL LEG RAISES

Lie back on a flat bench with a dumbbell between the feet. Proceed to raise legs until perpendicular to the floor. Pause, then return to starting
position. Perform 10 repetitions.

SEATED TOE RAISES

Sit at the end of a bench with the toes on a raised surface and balancing a dumbbell on the right knee. Proceed to rise up on the right foot’s toes. Pause, then return to starting position. Perform 10 repetitions, then switch the
weight to the left knee for another set.

SIDE LUNGES

dumbbells at sides. Proceed to step to the right and lower until the right thigh is almost parallel to the floor. Pause, then return to starting position. Perform the next repetition to the left, and complete 10 alternating repetitions to each side.

STANDING TOE RAISES

Stand on a raised surface with the left foot, grasping a dumbbell in the left hand and grasping a stationary object for support with the right hand. Proceed to rise up on the left foot’s toes. Pause, then return to starting position. Perform 10 repetitions, then switch the weight to the right hand for another set with the right foot.

FRONT LUNGES

Stand grasping dumbbells palms in at sides. Proceed to step forward with the left leg and lower until the thigh is almost parallel to the ground. Pause, then return to starting position. Perform the next repetition with the right leg, and complete 10 alternating repetitions with each leg.

TWIST EXTENSIONS

Stand grasping dumbbells in front and back with legs wide apart. Proceed to twist to the right, then lower and extend weights to the right foot. Pause, then return to starting position. Perform the next repetition to the left, and complete 10 alternating repetitions
to each side.

DUMBBELL SQUATS

Stand grasping dumbbells palms out above shoulders, with legs apart and feet turned out. Proceed to squat until thighs are almost parallel to the ground. Pause, then return to starting position. Perform 10 repetitions.

STEP LUNGES

Stand grasping dumbbells at sides with one leg in front of the other. Proceed to lower until the thigh is almost parallel to the ground. Pause, then return to starting position. Perform 10 repetitions, then switch leg positions for another set.

KNEE PULL-INS

Sit at the end of a bench or ledge with legs extended out, the knees slightly bent, and with hands palms down at sides. Proceed to pull knees in toward the chest. Pause, then return to starting position. Perform 10
repetitions.