Here is a good leg toning workout you can do while you are at the gym. You should perform each exercise for two sets with 45 seconds rest. This is a challeging and effective workout.
1. STAIR STEPPER
Step for 5 minutes on level 1
2. LEG - LUNGES
Starting Position: - Assume a standing position with your feet slightly less than shoulder width apart. Grasp a barbell with a wider than shoulder width grip and place it across your shoulders.
Movement: -Inhale, keeping your back vertical and slightly arched, slowly step forward with one leg making a long stride, lowering your body down and forward until your rear knee lightly touches the floor. Exhale, shifting your weight backwards, taking several small steps rearwards to return to the starting position. To complete the Repetition, repeat, stepping out with the other leg. Repeat as required.
Sets: 2 Reps: 10 Rest: 40 seconds
3. LEG EXERCISE - SEATED LEG CURLS
Starting Position: -- Sit in the leg curl machine so that your knees are comfortably at the end of the seat. Rest the backs of your lower legs on the pad and start with your legs fully extended.
Movement: Exhale as you pull your legs down and aim to bring your feet under your seat. Inhale as you slowly return your legs back up to the starting position. Repeat as required.
Sets: 2 Reps: 10 Rest: 40 seconds
4. LEG EXERCISE - SMITH MACHINE WIDE SQUAT
Starting Position: Adjust the bar so that it is at shoulder height. Stand under the bar with your feet wider than shoulder width apart. Unlock the bar, rest it on your shoulders, and grip it with your palms turned away from you. Lower yourself down to a bent knee position.
Movement: - Exhale as you straighten your legs to a standing position. Inhale as you slowly lower the bar back to the starting position. Repeat as required. Rotate the bar back into a locked position, once complete.
Sets: 2 Reps: 10 Rest: 40 seconds
5. LEG EXERCISE - STIFF LEGGED DEAD LIFTS
Starting Position: - Bend over and assume a mixed grip on a barbell that is lying on the floor. Keeping your legs straight (knees slightly bent), while holding your head up and back straight.
Movement: -Exhale as you keep your neck and back straight, standing upright raising the bar to your waist, moving into a standing position. Inhale as you keep your neck and back straight as you slowly lower the weight back to the floor by bending over at the waist, returning to the starting position. Repeat as required.
Sets: 2 Reps: 10 Rest: 40 seconds
6. LEG EXERCISE - LEG EXTENSIONS
Starting Position: Sit in the leg extension machine so that your knees are comfortably at the end of the seat. Place your ankles behind and against the bottom rollers. If the machine has handles on the sides, grasp them. If it doesn't have handles, lean back and grasp the edges of the seat for support.
Movement: - Exhale, slowly pushing up against the bottom roller with your feet, so your legs and knees are completely extended. Inhale, slowly returning your feet and legs to return to the starting position. Repeat as required.
Sets: 2 Reps: 10 Rest: 40 seconds
7. LEG STRETCH - SIMPLE QUAD STRETCH
Starting Position: Lie on your left side on an exercise matt with your knees bent. Keep your knees and the inside of your thighs together.
Movement: Extend your left leg out straight, keeping your right leg bent. Grasp your right foot with your right hand and pull it in as far as you can while pushing your
pelvis forward. Hold this position for thirty seconds. Repeat as required on other side.
8. LEG STRETCH - SIMPLE HAMSTRING STRETCH
Starting Position: Sit on an exercise matt with your legs straight out in front of you and your palms placed on the matt for support.
Movement: Keeping your back straight bend at your waist and lean
forward as far as you can. Hold this position for thirty seconds.