Leg toning workouts

Leg toning workouts

Anytime Fitness Australia


Mar 20, 2019

Many of us may find it difficult to tone certain areas of the body – and it can be frustrating! While we can’t spot reduce fat, we CAN adapt our program to target regions where we want to build muscle; and typically, the most common areas of desired toning are legs and backside (with abs as a close second).

Most people tend to run on a treadmill or ride a spin bike for long periods of time hoping it will tone their legs. But here lies the problem – cardio alone does not sculpt.

In order to build the lower body we want, we must make sure to incorporate both cardio AND strength training exercises within our program. Cardio will help burn fat deposits while strength training exercises will help our legs look toned and our backside look lifted. Additionally, the more muscle we have the more we burn at rest.

Our legs and glutes are the largest muscles groups in the body and, because of that, they require a great deal of external force to grow and develop. This means we need to rev up our workouts and include resistance-based exercises.

The two workouts below are a combination of strength (workout 1) and cardio (workout 2) to ensure we achieve the best results.

Workout 1:
Select a challenging weight for the rep range
3 sets of each superset
8-10 reps of each exercise
2-3 min rest between each superset

Warm up – Mobility and Glute activation

Superset A
Barbell Romanian Deadlift
Pin Loaded Leg Extension

Superset B
Kettle Bell Goblet Sumo Squat
Pin Loaded Leg Curl

Superset C
Barbell Hip Thrusts (or Glute bridge)
Dumbbell Suitcase Split Squat

7 minutes – slow inclined walk on the treadmill (as steep as possible)

Cool Down – Stretch and Mobility

Workout 2:
3 rounds per circuit
45 seconds on (do as many reps as possible of each exercise within these 45 seconds), 20 second rest after
3-minute rest between each circuit

Warm up – Mobility and Glute activation

Circuit 1
Squat Jump
Dead Ball Squat Slam
Curtsey Lunge
Kettlebell Deadlift
Dumbbell Sumo Squat

Circuit 2
Glute Bridge Walk Outs
Kettlebell Swings
Forward Backward Lunge
Wall Squat Hold
Rower (as many meters as possible in 45 seconds)

Cool Down – Stretch and mobility

By Adriana Kalidis, National Fitness Coordinator, Anytime Fitness

Adriana bio pic

Adriana brings over 15 years of experience to the fitness industry gained as both a personal trainer and manager specialising in rehabilitation, functional training and Olympic lifting. She is passionate about moving with purpose and has a background in martial arts and adventure sports such as snowboarding, rock climbing and trekking. Adriana is always looking for the next thrill to satisfy her hunger for adventure!