Good form is one of the keys to keeping your exercise program going and producing great results. Injuries are setbacks that throw us off track. The great results from working out consistently come over time. Doing the exercises with proper form and lifting the weights slowly and under control is even more important for those of us over 40.
++Never sacrifice good form to lift more weight. There are many different combinations we can put together to get an excellent high intensity strength training workout for the lower body. For example: 10 reps of barbell squats, followed by 10 reps on the leg extension machine, 10 reps of leg curls, 10 seated calf raises, and 10 reps on the leg press machine. ++This workout can be done with a number of different exercise combinations. Aim for the completion of 5 times through the cycle in approximately 25 minutes. After you’ve completed all 5 exercises, rest 2 minutes and then repeat the cycle. By your 5th set of 10 reps for each muscle group your muscles will be thoroughly cooked, and that is good! Lower Body Workoutġ. Dumbbell Squats - 10 Reps 2. Straight-Leg Deadlift - 10 Reps 3. Dumbbell Sumo Squats - 10 Reps 4. Standing Dumbbell Calf Raises - 10 Reps 5. Narrow Stance Dumbbell Front Squat - 10 Reps Complete all 5 exercises, 10 reps of each, with no rest between. The way 5-25 is designed we reach ‘progressive resistance overload’ (needed for positive muscle adaptations) through fatiguing the muscles more with each set. With this ‘5-25 Intense Interval Strength Training’ workout I can stick with the same weight for all 5 sets (as opposed to ‘pyramiding’ or increasing weight for each set as we did with Body-for-LIFE). I used this Lower Body Workout to rebuild my leg muscles, at age 50, after an injury which ruptured the quadriceps tendons on both legs.