Written by 8-Time Ms. Fitness Olympia Adela Garcia
Are you a Figure competitor struggling to bring your legs into shape? You might need to switch up your training program if you’re not seeing results. One effective method to slim down and shape your legs is through long-distance running. I recommend starting with three to four miles, six times a week in the morning and adjusting based on progress.
Incorporating plyometrics, such as walking lunges and box jumps, into your program can also help sculpt your legs. Here’s a comprehensive leg-shaping workout that I recommend trying:
Walking Lunges – 4 x 30, each leg
Superset with
1¼ Squats – 4 x 20
Stationary Dumbbell Step-Ups – 4 x 20, each leg (emphasis on glutes)
Superset with
Leg Curls – 4 x 15
Leg Presses (feet high) – 5 x 30
Superset with
Pop Squats – 5 x 25
Reverse Hyperextensions – 4 x 20 (hold for a second at top)
Superset with
Jump Lunges – 4 x 25
Single-Leg Glute Bridges – 100 repetitions, each leg
Cardio: High-Intensity vs. Low-Intensity
Q: What intensity level is best when it comes to cardio?
High-intensity cardio can be beneficial for burning a significant amount of calories in a short period. Tailor your cardio routine based on your metabolism and time availability. Incorporating plyometrics into your cardio workouts can increase calorie burn and overall muscle engagement. I personally enjoy high-intensity cardio routines such as running on the track or using bleachers to challenge every muscle in my body.
Walking Lunges: Keep It Simple
Q: What do you think about doing walking lunges on a treadmill at a high incline?
Walking lunges are best done on a regular surface to fully engage your muscles. While some may lunge on a treadmill, I believe that simplicity is key. Grab some dumbbells, put on your favorite music, and do walking lunges for 10-15 minutes nonstop for a more effective workout.
