When I first eased into weight lifting, I found the leg machines to be user-friendly. And even today, when I'm feeling rushed and want to get in a quick workout; this is my easy go-to routine. The amount of weight used should be light enough that you can make it through the first 15 reps at a slow pace, but have to dig a little deeper for the last 5 reps. You'll also notice that I pair opposing muscle groups to keep legs balanced and injury-free. This is a great principle to carry into other exercises.
5 minute cardio warm-up on machine of your choice
Circuit 1 - complete 3 times
20 reps leg extension
20 reps leg curl
Circuit 2 - complete 3 times
20 reps leg press
20 walking lunges w/ dumbbells (here's a good explanation for you newbies)
Circuit 3 - complete 3 times
20 reps Hip Adductor
20 reps Hip Abductor
20 minutes cardio (if you have time)
10 minutes stretching
*A note about Circuit 3 - It's difficult to target the inner and outer thighs. However, I still see benefits from completing these exercises in those typical trouble spots.
***Consult your physician and other specialists before starting a weight lifting program.
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