Aside from squats, and how many reps per day on average. If the technique is showed on youtube can you point me in the right direction. Does riding a stationary bike increase muscle mass if you are going at a particular rabid speed?
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There are so many exercise such as Leg Extension, Lunges, One-Legged, Squat Hip Extension
If you are Beginners: Do one set of 8-12 repetitions of each exercise with light weight or no weight 2-3 times a week, with at least one day of rest between workouts
Intermediates: Do 1-2 sets of 8-12 repetitions of each exercise using light-medium weights, 2-3 times a week with at least one day of rest between workouts.
and for Advanced: Do 2-3 sets of 8-12 repetitions of each exercise, using enough weight that you can ONLY complete the desired number of steps, 2-3 times a week with at least one day of rest between workouts.
You can do different exercise to keep out your bored…some times you can do exercise like jogging,swimming and others Some times you can do other exercise like doing gym.Then you will not get bored..If you really wanted to lose your weight,you can set a time to do exercise..
https://the–exercise.blogspot.com/
going up hill on a bike. leg press.. but you cant go wrong with squats. best way.