LEG WORKOUT
(Machines use- Leg Press, Leg extension, Leg Curl, Calf Extension, Hip Abductor/Adductor)

The exact number of reps and sets that you do of each exercise depends on whether you are trying to build mass and gain strength, or tone your body.

Number of reps & sets for toning
If toning up is what you’re after, do 3-4 sets of between 12 and 15 repetitions (you can even go higher if you like). Whatever the number of repetitions you complete, choose a weight that makes it difficult for you to complete the last 2-3 repetitions. Proper form in executing any exercise should be a priority.

Number of reps & sets for strength
For strength, complete three sets of 6-12 reps. As is true with toning, the last few reps when training for this goal should feel very challenging. If you are pursuing mass or increased strength, give perfect form precedence; never sacrifice precision for a higher lift weight.

Time: All depends on how fast you want to move. Most circuits training of three reps usually take in 20-30 minutes.

SAMPLE:
(We recommend you always warm up and cool down prior to doing exercise)

Warm-up: Slight jog, stretch, use bands, foam rollers, medicine balls

Exercise #1: Leg Press- sit down, adjust seat, adjust weight, bend your knees, plant your feet on a platform and simply press your legs away from your body.

Exercise #2: Hip Adductor- sit down, adjust both kneepads to side of legs, adjust the starting position, bend your knees, use foot support, adjust the weight and push legs away from the midline (open)

Exercise #3: Hip Abductor- sit down, adjust both kneepads to inside of legs, adjust the starting position, bend your knees, use foot support, adjust the weight and pull legs to the midline (close)

Exercise #4: Calf Extension- Position back on back support, adjust height of machine so your feet are flat on the platform, lift heel/use toes to raise heel.

Exercise #5: Leg Curl- sit down, adjust seat to align knees with orange pivot, adjust seat back, adjust weight, position leg pad below ankles, adjust pads to thigh. Push hells toward your body.

Exercise #6: Leg Extension- sit down, adjust back pad to align knees with orange pivot, Position leg pad above ankles, lift pad to ceiling.

Repeat All 6 exercises listed above

Repeat All 6 exercises listed above again

Cool-down: Drink water and stretch.