Glorious Legs

This is the hardest workout for me. The legs are your largest muscle so we can expect a challenge for that reason alone. However difficult it is to work legs and glutes I make the sacrifice and do it. Women seem to lose their butts when they age. I may not have (absolutely don't have actually) J Lo's endowed rear end but what I have I want to stay in position. Jeans and pants just need a rounded butt. I'm sorry. Power to the butt!

This time we're going to go for 20 reps with each exercise. 3 exercises, 3 sets, and now 20 reps. And as with upper body alternate the exercises to get your 3 sets -squats/lunges; squats/lunges, squats/lunges

Squats
If you're new to squats start without weights. If you're more advanced do your squats on the Smith Machine and use the same gauge I recommended for upper body as far as weight load. Start with a weight heavy enough that makes it a challenge to complete 10 reps with perfect form. Back off of that weight 20% and go for 20 reps. Once 20 reps is easy enough start moving the weight up. Ok, for today we're going to talk basic squats without weights.

Stand with legs slightly wider that shoulder width apart. Imagine someone has attached a wire to your rear end and they are pulling it straight back. It's as if you are pointing it to the back of the room. Now, keep your chest proud and as upright as possible during the squat. Weight should be in your heels and your knees should not extend past your toes during the squat. Return to starting position. It's harder if you put your hands behind your head but keeping them straight out or elbows bent is fine.
Lunges**
Lunges can be done with weights and it's a good goal to start adding weights once you're comfortable with the movement.
Standing straight with legs shoulder width apart step out loooong. (Make sure you are keeping width between your feet so that you are supported. If you start stepping one foot in front of the other it's difficult to balance so keep your base of support wide) Once you have made the step let your back knee drop as close to the floor as your can get it (whatever depth is comfortable for you - you be the judge). Rise up and bring your back leg even with your front. Now step out with opposite leg and so on and so on. Try to do 40 total steps (20 each leg)

Leg Press
Look for the leg press machine. It will have a pad close to the floor for you to sit which will support your back, neck and glutes. Your feet will be planted on a platform above so that your feet are extended upward. Plant feet slightly wider than shoulder width. Make sure that as your move the platform up that you do not lock out your knees. Bring the platform down and as close to your glutes as possible. Focus on your quads when doing this exercise.
Stationary backward lunge **
With this lunge we will stand with feet slightly wider than shoulders. Step backwards with right leg and drop right knee as close to floor as possible. Rise and stay in position while continuing to drop knee and rise for 20 reps. Change legs and do 20 reps with left leg.

Leg Extension Machine
Sit on the machine and adjust bottom roller so it is touching the front of your shin. Make sure that you keep your feet flexed (opposite of pointing your toes). Go for 20 reps
Seated Leg Curl Machine
This is a machine that is excellent for hamstrings and is the least jarring to the knees. However it's important to make sure that your are positioned correctly on the two rollers so find the machine and then ask one of the trainers in the gym to make sure you're positioned properly. Without visuals I'm not sure I can communicate exactly so better safe with hands-on instructions on this one.

This is a hard work out and if you find 20 reps is too much then so be it. Go at your own pace and build upon this base by increasing reps and increasing weights once you've built up some resistance and mastered form.

**The reason we want to step out loooong on lunges is you want to keep the front knee from extending past your toes when you drop your back knee. Try stepping out small and notice how your front knee will extend past your toes as you drop the back knee. Stepping out long will avoid that and protect your knees.