Leg day

Warm-up: Start with 5-10 minutes of light cardio or mobility exercises to warm up your muscles and get your heart rate up.

Compound exercises: Begin with compound exercises that work multiple muscle groups at once.

Examples include:

Squats: This exercise targets the quads, glutes, and hamstrings.

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Deadlifts: This exercise targets the glutes, hamstrings, and lower back.

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Leg press: This exercise targets the quads and glutes.

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Perform 3-4 sets of each exercise, with 6-12 reps per set, resting 2-3 minutes between sets.

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Isolation exercises: Follow up the compound exercises with isolation exercises that target specific muscle groups.

Examples include:

Lunges: This exercise targets the quads, glutes, and hamstrings.

Dumbbell Goblet Curtsey Lunge » Workout Planner | Lunge workout, Leg workout,  Gym workout planner

Leg extensions: This exercise targets the quads.

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Leg curls: This exercise targets the hamstrings.

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Perform 2-3 sets of each exercise, with 10-15 reps per set, resting 1-2 minutes between sets.

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Finisher: End your workout with a high-intensity finisher exercise to really push yourself.
Examples include:
Calf raises: This exercise targets the calf muscles.
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Walking lunges: This exercise targets the quads, glutes, and hamstrings, and also helps with balance and coordination.
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Box jumps: This exercise targets the legs and helps to improve power and explosiveness.
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Perform 1-2 sets of your chosen finisher exercise, with 10-15 reps per set, resting 1-2 minutes between sets.
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Cool-down and stretching: Finish your workout with some light stretching to cool down your muscles and prevent injury.
Remember to listen to your body and adjust the workout to your individual fitness level and goals. And don't forget to fuel your body with proper nutrition and hydration to optimize your workout results!