You have been asking and we have been listening! Whitney and I do this routine once a week, for three weeks, followed by a fast-hitting legs circuit once a week (more to come on that legs circuit at a later date). This isn’t our only upper legs and backside muscle-building routine, but it’s one of our favorites – we wanted to share it with you!
Please Note: Before beginning routine, please ensure you are healthy enough to perform such exercises. Also, please adjust weight according to your own fitness levels. Weight suggestions are merely guidelines (we tend to lift additional weight varying with our skill level and intensity). Machine Assisted means that we advocate using a machine for this exercise vs. free weights.
Let us be your personal trainers with our detailed 4, 6 and 12-week She Sweats Workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!
Upper Legs & Backside Workout for Women
Warmup: 5 Minute Treadmill Brisk Walk – 4.0-4.3 MPH
Smith-Machine Assisted Squats
- 20x – No weight warm up
- 15x – 20lbs each side (40 lbs total)
- 12x – 40lbs each side (80 lbs total)
- 10x – 60lbs each side (120 lbs total)
- 8x – 70 lbs each side (140 lbs total)
Machine Assisted Prone (Lying) Leg Curls
- 12x – 75 lbs
- 10x – 80 lbs
- 8x – 85 lbs
Machine Assisted Leg Extensions
- 12x – 85 lbs
- 10x – 90 lbs
- 8x – 95 lbs
- 20x (10 each leg) – 15-20 lbs dumbbells each arm
- Repeat 2 additional times
Step Ups with Dumbbells
Use a tall bench or a Step with 6-7 risers on each side
- 30x (15 each leg) – 20-25 lbs dumbbells each arm
- Repeat 2 additional times
Leg Press
This exercise is fully realized on a free-weight sled vs. a machine
- 10x – 60 lbs each side (120 lbs total)
- 8x – 70-80 lbs each side (140-160 lbs total)
There it is ladies! Remember, adapt this to your own personal strengths, fitness level and needs. Make sure that you vary the routine as well at least every 4-5 times you do it to keep your body guessing.
Additional Weight Training Workouts for Women:
- Shoulders, Abs & Calves Weight Training Workout for Women
- Biceps & Chest Weight Training Workout for Women
- Triceps & Back Weight Training Workout for Women
Additional Leg Day Workouts:
- At-Home Leg Circuit Workout
- Legs – Weight Training Workout
- Arms + Legs Workout
- At-Home Lower Body HIIT Workout
- Booty Blaster Leg Workout
- Spaghetti Legs Workout Circuit
- Beginner Leg Workout for Women
- Great Glutes – Legs and Glutes Circuit
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