The aim of a good legs programme is to create legs that are toned, firm and longer looking. The perfect legs should be shapely, but not too shapely, and certainly not too wide. 

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This programme will give you lean legs, but it will also build their strength and endurance. 

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After all, it's no good having great-looking legs if you can't do anything with them right?

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How the perfect legs programme works

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The combination of aerobic and resistance training in this programme is important - the aerobic work burns fat, while the resistance work creates lean muscle. 

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There are short "bursts" of aerobic activity in the workouts as well as long range of motion, or "dynamic" exercises. These are exercises such as cycling, cross training, walking lunges and cross country skiing, for example where the movement is through a number of joints. 

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These exercises will help the legs to look longer because they work the entire length of the muscle rather than just isolating a small part of it, which is what happens with short range of motion exercises. 

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The muscles  in the legs can begin to look bulky if the range of motion in the exercises is too limited. Short range of motion exercises or isolation exercises, where only small muscle movements are involved, target a small area of the muscle. they tear and then rebuild muscle fibres in this small area, and this is what produces the undesirable "bulky" look.

 

Only using leg extension machines or doing endless squats would have this effect. Having said this, don't be alarmed; as you progress, this bulking effect will diminish and you will start to develop leaner legs.

 

This is a three-week programme with three different weekly workouts, each to be performed once a week. Allow a days rest between workouts. 

 

If you want to train more than three times a week, do either 30 minutes of fast walking and incorporate some hills into the walk or head out cycling. 

 

For diet advice follow the tips in the BODYFUEL Nutrition Guide