Weighted, Body Weight & Beast-Mode Exercises 

Unlimited: Legs

"Most of the muscles in the leg are long, meaning they cover more surface area than short muscles. These muscles contract and relax, helping to move our bones so that we can squat and lunge our hearts out while the smaller ones help stabilize those big ones. Four muscles (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius) make up the quads, which are the strongest muscles in our body. These muscles help extend our legs straight."

"The three hamstring muscles (biceps femoris, semimembranosus, and semitendinosus) are at the back of the thigh. They help flex the knee and extend the hip. The calf connects to the heel, flexing the foot, ankle, and knee. The gastrocnemius is known as the calf muscle with the soleus, plantaris, and Achilles tendon (the one that gives us that bounce when we run) supporting it." ~ By Lisa@8Fit