The Workout To Have Strong And Toned Legs

Having strong and toned feathers requires constant and progressive training over time. We created a weekly training plan for you to do for a year, remembering that it will be necessary to adapt the training to your needs and your level of conditioning.

Week 1-4

1. Monday: Strength training for the legs (squats, lunges and land lifting)

2. Tuesday: Rest or low-impact cardio training (walking, swimming and cycling)

3. Wednesday: Strength training for the legs (leg press, leg extension, leg flexion)

4. Thursday: Rest or low-impact cardio training (walking, swimming and cycling)

5. Friday: Strength training for the legs (sumô, sinking and calf lifting)

6. Saturday: Rest or low-impact cardio training (walking, swimming and cycling)

7. Sunday: Rest or mobility and stretching training.

Week 5-8

1. Monday: Strength training for the legs with increased intensity (squats with bar, step-ups and stiff)

2. Tuesday: Rest or medium-impact cardio training (running, dance class and elliptical)

3. Wednesday: Strength training for the legs with increased intensity

4. Thursday: Rest or medium-impact cardio training

5. Friday: Strength training for the legs with increased intensity

6. Saturday: Rest or medium-impact cardio training

7. Sunday: Rest or mobility and stretching training.

Week 9-12

1. Monday: Strength training for the legs with focusses on advanced exercises (unilateral squat, step-ups with dumbbells and lifting of one leg)

2. Tuesday: Rest or high-impact cardio training ( interval running, spinning class and rope jumps)

3. Wednesday: Strength training for the legs with focusses on advanced exercises

4. Thursday: Rest or high-impact cardio training

5. Friday: Strength training for the legs with focusses on advanced exercises

6. Saturday: Rest or high-impact cardio training

7. Sunday: Rest or mobility and stretching training.

This training plan should be changed as it increases the load, intensity and diversifying the exercises over the months. Include adequate rest periods to allow muscle recovery and avoid injuries. You can consult a professional, such as a coach or fitness instructor, to modify this plan as you progress.