Leg Day!
Lately, I’ve been using the Hevy app to plan and track my workouts on my watch. I love being able to track sets, view how to’s when trying new exercises and getting fun graphics to share! Here’s my current leg day routine:
Warm Up
Set 1: 3min 9s
Lateral Lunge
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Standing Calf Raise (Dumbbell)
Set 1: 16 lbs x 10
Set 2: 16 lbs x 10
Set 3: 16 lbs x 10
Curtsy Lunge (Dumbbell)
Set 1: 16 lbs x 10
Set 2: 16 lbs x 10
Set 3: 16 lbs x 10
Romanian Deadlift (Dumbbell)
Set 1: 16 lbs x 10
Set 2: 16 lbs x 10
Set 3: 16 lbs x 10
Sumo Squat (Dumbbell)
Set 1: 8 lbs x 10
Set 2: 8 lbs x 10
Set 3: 8 lbs x 10
Bulgarian Split Squat
Set 1: 16 lbs x 10
Set 2: 16 lbs x 10
Set 3: 16 lbs x 10
Russian Twist (Weighted)
Set 1: 8 lbs x 10
Set 2: 8 lbs x 10
Set 3: 8 lbs x 10
Reverse Lunge
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Box Jump
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Bicycle Crunch
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Flutter Kicks
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Plank
Set 1: 45s
Set 2: 43s
Stretching
Set 1: 1min 45s
Stair Machine (Steps)
Set 1: 471 steps - 9min 56s
@hevyapp
Incorporating a well-structured leg day workout can significantly improve lower body strength, muscle tone, and overall fitness. Based on my personal use of the Hevy app, I find that tracking sets and reps not only keeps me motivated but also helps me identify areas where I can push myself harder or improve form. The inclusion of exercises such as lateral lunges and Bulgarian split squats targets stabilizer muscles and enhances balance, which is crucial for injury prevention during more complex movements. Weighted exercises like standing calf raises and Romanian deadlifts with dumbbells allow for progressive overload, essential for muscle growth. I generally start with lighter weights to perfect my form before gradually increasing the load to avoid strain. Core exercises like Russian twists and planks complement the leg workout by strengthening the midsection, improving overall stability and posture. Using the stair machine as a cardio finisher elevates the heart rate while further engaging leg muscles for endurance. Don’t skip stretching after the workout; it aids in recovery and reduces muscle soreness. From my experience, consistent logging in the Hevy app—with its visual graphics and how-to guides—makes it easier to stay disciplined and track progress like duration, volume, and weight lifted. For anyone looking to enhance their leg day routine, combining diverse exercises with proper tracking tools can transform fitness goals into tangible results.
