As promised, here is my second workout, legs! I just wanted to be clear that I PERSONALLY come up with these workouts and use them myself and they work for me. I recently posted an arm workout which I do one day, then do this workout the next. I usually will do some sort of chest/back workout later in the week as well as one complete cardio day and abs!
Home Sculpted Legs Workout
Equipment Needed: Dumbells
Repeat each set x2 for beginner, x3 for advanced
12 weighted squats- (two weights, one each hand, hold up in front of you at shoulder height)
Mountain climbers-20 sec
10 forward lunges-w/weights in each hand
10 backward lunges-w/weights in each hand
30 sec high knees
15 calf raises on stairs (keep your heels over the edge of the step and push up onto your tippy toes, could also do this on a flat surface while holding a weight in one hand)
30 sec wide high knees
10 side winder mountain climbers (in push-up position, jump up to the left, back center, right, back center, repeat)
30 jumping jacks
10 stiff leg deadlifts with dumbells
*For This workout I recommend you take neccessary breaks between exercises if desired! If I want a more cardio based workout, I complete this quickly with light weights. If you want a good strength building workout, do each exercise with good form, heavy weight and take breaks in between each exercise.
*Tip* Remember to choose a weight that is right for your goals (ex. low rep, heavy weight=muscle mass/size, high rep, light weight=light toning, mid range(8-12 reps)=lean muscle mass)