Legs

Leg Workout

-Leg press (shoulder width apart) 3×15

SS (superset)
-Step ups 3×15 each side
-Dead lifts 3×15

SS
-Goblet squats 3×15
-Glute cable kick backs 3×15-20 each leg

SS
-Hamstring leg curls 3×10 lower the weight + 10 more
-Calf raises

SS
-Donkey kicks 3×30 each leg
-Fire Hydrant kicks 3×30 each leg

 

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I’ve been mixing up my workouts a lot lately to keep from getting bored, and to ensure I don’t injury my knee. Sometimes when I get so focused on just increasing weight, I forget to keep an eye on my form. So some days I do focus on lifting heavy while maintaining proper form and other days I focus on doing a lot of reps with a moderate to low weight. Whats great about this is when I use lower weights, I try to superset everything (do two exercises back to back without rest) and this gets my heart rate up!! aka burning more calories!! Try it out!

Legs

Leg Workout & Benefits of Foam Rolling

Hey Ya’ll so today was legs and foam rolling! I’ll post the workout and then some benefits of foam rolling!

Legs:
-Leg press (5 sets increase weight each set)
-Leg push downs on assisted pull up machine
-Superset:
1. Good Mornings
2. Sumo dead lifts
-Superset:
1. Cable kick backs
2. Cable kick ups
-Superset:
1. Cable dead lifts
2. Bosu ball glute bridges

Ok, so I have a love/hate relationship with foam rolling. It hurts so good, but it still hurts. So what are the benefits of foam rolling?
– Foam rolling is a way to preform myofascial release around your muscles. This is the connective tissue that surrounds your muscles. Releasing the tension from this fascia returns the mobility of the muscles that can feel “tight” after working out.
– Foam rolling allows increased mobility, increased range of motion, and increased blood flow!
– The benefits mentioned above can decrease recovery time and also decrease your risk of injury!
– Try it: Start by rolling out your calves. These muscles are often tense from being in their “shortened” position from sitting all day, and the shoes we wear.
-As you foam roll, you may hit a tender spot. This is usually an area of tension. Apply pressure with the foam roller for about 20 seconds. Then continue to roll through that area a few times.
-Another good area to start foam rolling is your quads! When the quads are tense your lower back is usually also affected. Again, when you get to a tender spot, hold for 20 seconds and continue to roll through a few more times.
-The best times to foam roll are before a workout, prior to stretching to get the blood flowing! It is also beneficial to preform  as a cool down to let the blood flush out of those areas (muscles that were worked out) allowing new, fresh blood with nutrients and oxygen to circulate.

Legs

Legs

Circuit 1:
-15 reps wide stance leg press
-12 each side, lunge with 25 lb plate each hand
-20 each side, resistance band side steps

Circuit 2:
-15 squats with barbell
-12 each side, squat twist to arm raise opp side
-24 elevated side squat jumps (on a platform)

Circuit 3:
-12 each side squat to leg kick back with resistance band
-12 each side, side lunge with band
-24 glute bridge on bosu/bench

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This was another morning fasted workout. I honestly didn’t think I would be able to do it! Legs on an empty stomach?? But I actually woke up, before my alarm, and got to it! I’m so busy this week that I think it adds some extra motivation to get all my stuff done!! I don’t know about you, but the busier I am in life, the more productive I am. In undergrad I would take 6 classes a semester, work two jobs, was involved in many organizations (eboard) and played intramural sports for my sorority! It was always busy, but I was so productive each day! I guess I just had less time I could afford to waste!

When I started school in Chicago I told myself I would not be as busy, I wouldn’t get as involved and I would make sure to get ample rest. I have definitely done that. I have also gotten more lazy. I think part of that has to do with my hate for the cold. It makes me just want to snuggle up in bed and eat! Well as it gets warmer and I make new fitness and health goals, I am finally snapping out of that habit and getting my sh*t together! I’m back to my to do list making self and i’m feeling that excitement as I cross things off!!!

I encourage you to get up and get active, get up and get those things on your to do list done!! 😉