Training plan for women in the gym 2 - Legs

Hey! Hey! Today I have for you the second part of the series Training plan for women for the gym. In this series of articles, we're going to take a look together at a training split focused on the lower half of the body, specifically the front of the legs, the back of the legs, and the butt. I'll show you my favorite exercises, demonstrate proper technique, inspiration to build a progressive plan, and specific exercises to help you achieve great results. See for yourself. So if you want to explore new options in your exercise regime and focus on strengthening your lower body, you've come to the right place! Getting started with leg exercises can be a bold step for many women, which is why I'm bringing you an inspiring and effective workout plan to help you achieve the leg transformation of your dreams.

I must mention that focusing on leg exercises not only brings aesthetic benefits, but also strengthens the core of our body and increases overall strength. The overall appearance of our physique is reflected from our legs. Regardless of whether you are a beginner or an advanced exerciser, proper leg training is a really important element in achieving a balanced and strong physique.

I recommend exercising your legs at least twice a week. Also, really don't be afraid to add some heavier weight, you won't get legs like a man from it, not really. You'd have to get on a different regimen in terms of exercise and food and adjust your lifestyle overall. It's those weights that will help us build nice, strong and shapely legs. Of course, diet is also important for this. You need to take in enough protein, carbohydrates and fats in order to shape the body. It's good to make a spreadsheet, for example, where you write down every day what part you exercised and write down your calories and macros so you know what your intake was and if you wear a watch, you can add your daily expenditure to that. I mean, it's great to create something that motivates you and where you can see your results to go by. This chart has helped me a lot in changing my physique, so I would like to recommend it to you as well.

I believe this plan will give you the motivation and direction you need for your journey to stronger, firmer legs and an overall healthier body. Get ready to discover new challenges, the joy of movement and building your strength in the gym! Let's do it together!

The whole training plan:

* N - normal classic series

*S - super series

1. Hip thrust

Our first exercise b this plan is Hip thrust. This exercise is one of the best and most popular exercises for the butt, so it's good not to skip it in your workout. Lean your back against the bench, contract your shoulder blades, brace your middle, keep your back straight, the distance between your feet should be slightly more than the width of your pelvis, and lift the weight over your heels.

The inhale is down, the exhale is up, the upper torso should be parallel to the ground and the head should not be tilted, we also concentrate on the contraction at the top. We can hold here for 1-2 seconds. We do 4 sets of 12-15 reps with a heavier barbell, let it burn nicely, and then we do another exercise in a super set, and that's the B-stance hip thrust. Demonstration and technique in point 2.

2. B-stance Hip thrust

The second exercise that we combine with exercise 1 is the B-Stance Hip thrust. It is a variation of the classic hip thrust but puts more emphasis on one side of the body and provides a specific stimulus for the muscles. We lean back on the bench just like the classic Hip thrust, except we lift one leg in an upward bend with a dumbbell on the standing leg. With a breath, we walk downwards while simultaneously extending the leg from the crouch but not touching the ground. With an exhale, we go back up and at the same time we bend the leg.

In the upper phase, we do not forget to contract. In this way, we train one leg and then the other, 10 repetitions each. Once we have both of them trained, we take a break for a while and continue for the second set again with exercise 1 + exercise 2.

3. Outputs

The next exercise is exits. We can do lunges on a box or on a bench. We stand on a box, grab something in front of us to support us. I chose a multi press structure, but it can be anything solid. We bend our knees slightly, pull our mid-body, pull our shoulders back and down. Grab the structure a little lower, as we'll be doing the exercise in a forward bend. In the other hand, we have a dumbbell.

We transfer the weight to our heels and with a breath we go down to have our front leg at the right angle, trying not to bounce off the ground, just slightly or not at all. With an exhale, we go back to the starting position and don't fully extend our legs, keeping our forward bend all the time. I recommend practicing this exercise really really slowly to better engage the right muscles. We practice separately. After the first set, take a break and go to the second set.

4. Squat in multipress with expander

Now let's move on to the next exercise, the squat on the multipress with an expander. Hang a lighter expander on each side of the axis and add weight to it. We stand shoulder width apart, keeping our back straight, shoulders back and down, keeping our mid-body activated, and our knees not pointing inwards, but rather pointing towards our pinky fingers.

The exercise is also done slowly and with feeling. With an inhale we go down, with an exhale back to the starting position. Again, we do not fully extend the legs upwards and do not squeeze the buttocks forward.

5. Leg press on narrow

The next exercise in this plan is the leg press on narrow. Here we will focus more on the front of the legs. So we're going to bring our legs more together and lower on the plank. We keep our toes straight, knees pointing where the toes are, not in or out. We keep our center activated here in the seated position as well, we're glued to the backrest as much as possible.

We relax in our knees, going down into a greater range with the inhale and up into the unstretched legs with the exhale. We also focus on slow, heartfelt movement.

6. Machine reproduction

We have the last two exercises that will be in the super series. The first exercise is the machine propagation. We're going to sit on the edge of the seat, we're slightly bent over, again, center of the body active. We're pushing with our feet towards the ground. We plant our pelvis and with an exhale we go slowly into the spread, into contraction, then with an inhale we come together, but we don't fully release the legs.

So we don't put the bricks down, we keep them in the air. We're concentrating on slow movement with contraction. This exercise is the first exercise in the super series and we'll do the second exercise in point 7.

7. Engaging on the pulley

The last exercise in this training plan, and the second exercise in the super series with the exercise in point 6, is the pull-up on the pulley. Here we're focusing on the top of the butt, so for this plank we're not going to be bent over, but straight.

We're going to relax our knees, we're going to activate our mid-body, we're going to keep our back straight. We're not doing any great range of motion, we're not bending over. It's purely the working leg. With an exhale we go into a lunge and then slowly back to the starting position, where we try not to relax the muscles completely. Repeat 4 times as the second exercise with point 6.

That's it! I'm glad you joined my second installment of the Women's Fitness Training Plan today, this time focusing on legs. My goal was to impart some motivation and show you how great a workout focused on the lower half of the body can be.

As long as it's fun and gets you the right results! I hope you enjoyed the new challenges and that my favorite exercises inspired you to strengthen your lower body. Leg exercises not only shape your physique, but also bring strength and stability to your entire body. I also stressed the importance of eating right and monitoring your own progress. Remember that in addition to exercise, proper nutrition is also crucial. Your body is your temple, so give it the best it needs for proper growth and recovery.

If you enjoyed today's workout and are ready for the next challenge, I have very good news for you. Next time, we'll show you the next part of this Women's Fitness Training Plan series, where we'll cover another body part and new exercises.

I look forward to your feedback both here in the comments or elsewhere. Don't forget that you can share your transformations here on the site, and still get rewards for doing so! So if this or another article or video has changed your mindset in terms of body transformation, be sure to share it with us here! Thank you for your consideration, and I look forward to seeing you at the next training series. Keep it up and stay fit!