Leg Muscles (Thighs) Training Exercises

Considering your intermediate fitness level, preference for weightlifting, and the equipment available, here's a tailored workout routine to help you achieve toned and strong thighs. This program spans over 3 days a week, with each session lasting 45 minutes.
Workout Routine:
Day 1:
Warm-Up (10 minutes): Light cardio like jogging in place or skipping, followed by dynamic stretching focusing on the lower body.
Squats with Dumbbells (4 sets of 12 repetitions): Hold a dumbbell in each hand by your shoulders, and perform squats, keeping your chest up and back straight.
Lunges with Dumbbells (3 sets of 12 repetitions on each leg): Hold a dumbbell in each hand by your sides and step forward into a lunge. Alternate legs.
Resistance Band Leg Press (3 sets of 15 repetitions): Lie on your back, place the band around the soles of your feet, and press upward extending your legs.
Day 2:
Warm-Up (10 minutes): Same as Day 1.
Bulgarian Split Squats with Dumbbells (3 sets of 10 repetitions on each leg): Stand a few feet from a bench, extend one leg back and place the top of your foot on the bench. Hold a dumbbell in each hand and lower your body by bending the knee of your front leg.
Resistance Band Seated Leg Extensions (3 sets of 15 repetitions): Sit on a chair, loop the band around your ankles and extend your legs out in front.
Dumbbell Deadlifts (3 sets of 12 repetitions): Hold a dumbbell in each hand in front of your thighs, hinge at your hips, lower the weights towards the floor, then stand back up.
Day 3:
Warm-Up (10 minutes): Same as Day 1.
Step-Ups with Dumbbells (3 sets of 12 repetitions on each leg): Hold a dumbbell in each hand and step up onto a bench or sturdy box, then step back down.
Resistance Band Lateral Walks (3 sets of 20 steps): Place the band around your thighs and take wide steps from side to side.
Dumbbell Goblet Squats (3 sets of 12 repetitions): Hold one dumbbell close to your chest and perform squats.
Dietary Recommendations:
To support your workout routine, it's important to maintain a balanced diet rich in protein, healthy fats, and carbohydrates. Ensure you're consuming adequate protein to aid muscle recovery and growth, such as lean meats, eggs, and plant-based proteins like lentils and chickpeas. Incorporate a variety of vegetables and fruits for vitamins and minerals. Stay hydrated, and consider consulting with a nutritionist for a personalized meal plan.
Additional Tips:
Stay consistent with your workout routine.
Ensure proper form to prevent injury and maximize effectiveness.
Vary the weight used as needed to maintain a challenging yet achievable workout.
Admire Serena Williams' dedication and perhaps adapt a mindset of pushing through challenges.
Since you enjoy weightlifting, explore incorporating more complex movements as you progress, like barbell exercises.
This balanced approach, integrating strength training and dietary guidance, aims to help you attain your goal of toned and strong thighs.