Best LEG worout routine (day by day) and some tips!

Good evening everyone!!!😊

Before I go ahead and share some of the leg workout routines and whatnot, I would like to provide some insights as to why it is important to workout our legs.

As someone with a background in pre-med and years of experience in fitness, I've come to realize the often-overlooked importance of leg workouts. It's not uncommon to see individuals emphasizing their upper body, as those muscles tend to be more visible. However, the legs play a more pivotal role in our overall health and fitness, and neglecting them can slow down your goal.

Please try out this routine on top of other workout routines of your own for the other parts of your body! :)

Day 1

Squats: 4 sets x 8-10 reps
Lunges: 3 sets x 12 reps per leg
Leg Press: 3 sets x 12 reps
Calf Raises: 3 sets x 15 reps

Day 2

30 minutes of brisk walking, cycling, or jogging.
Stretching exercises for the legs (hamstrings, quads, calves)

Day 3

Box Jumps: 3 sets x 10 reps
Bulgarian Split Squats: 3 sets x 12 reps per leg.
Leg Curl: 3 sets x 15 reps
Side Planks: 3 sets x 30 seconds per side

Day 4

Light walking or cycling
Yoga or gentle stretching for overall body flexibility

Day 5

Running or cycling for 45 minutes
Jump Rope: 3 sets x 3 minutes

Day 6

Deadlifts: 4 sets x 8-10 reps
Leg Extensions: 3 sets x 12 reps
Seated Leg Curls: 3 sets x 12 reps
Standing Calf Raises: 3 sets x 15 reps

Day 7

Rest and allow your muscles to recover
Gentle activities like walking or easy yoga

Some healthy tips (5) for legs

1.Warm-up: Always warm up before starting your leg workout to prevent injuries.

2.Hydration: Drink plenty of water to keep your muscles and joints well-hydrated. In order for your body to make muscle, water is needed. In fact, muscle is (60-70%) made up of water.

3.Balanced Nutrition: Consume a balanced diet rich in proteins, carbohydrates, and healthy fats to support muscle growth and recovery.

4.Post-Workout Recovery: post-workout stretches and use techniques like foam rolling to reduce muscle soreness and improve flexibility (this is really important too!!)

5.Rest and Sleep: make sure to have an adequate amount of rest and sleep. Muscles recover and grow during rest (this is the key to muscle growth) so it's essential for overall fitness.

Good luck you all!!