As you guys may have heard me say in the Body Work 102, our legs are our biggest calorie-burning source. Our legs have big muscles, and when we work those muscles it gets our heart rate up and helps us to lose weight fast.

When deciding the proper weight for your exercises (with the goal of toning/weight loss in mind) you want to pick a weight which you can properly perform 12-15 repetitions for two sets. Start light and, if at the end of two sets, you still could do more, up the weight next time, by 2.5-5 pounds. It is always a good idea to have a workout journal to make notes. This will help you remember which weight you used for which exercise and make sure you stay on track. I have written some suggestions for weights, which may be useful for beginners, but remember, if these are difficult, start lighter.

Warm-up: Walking on treadmill/biking/elliptical for 10-20 minutes

Workout:
Walking lunges: 10 reps each leg — 5-lb weight (in hands just down by your sides)
Hamstring curl: 15 reps — 25-30 lbs
(Machine also called the Seated Leg Curl, exhale as you press down using the back of your thigh.)
Step ups on the bench: 10-15 reps — no weight
(Step on the bench with your left foot, followed by right, then stepping down with your left foot, followed by your right.)
Leg Press Machine: 15 reps — 50 lbs
(Place your legs on the platform at an 80-degree angle, and press forward pushing through your heels.)
Step ups on the bench: 10-15 reps — no weight
(This time step up with your right, followed by left.)
Leg Extension Machine: 15 reps — 25-30 lbs
(Gently lift your legs up until they are almost straight and slowly lower them.)
Standing Calf raises: 15 reps — 5-10 lbs (hands hanging down at your sides)
(Standing straight, with your abs engaged, push your weight through the front of your foot until your heels are raised, hold for 1-2 seconds and slowly lower back down.)

Try to repeat 2-3 sets of the above.

Cooldown: Light cardio on the bike/elliptical/treadmill 5-10 minutes
Stretch: Make sure to hold each stretch for 15-30 seconds

*If you have any lower body injuries, check first with your doctor or physiotherapist before starting a lower body weight program.