Worked so hard in my leg day the other day that I literally could barely function in life for 2 days
I don’t recommend that
. When I’m THAT sore, I drink extra Recover & I still make an effort to do light cardio & just MOVE (versus sitting for hours & taking several rest days) but the majority of my workout consists of upper body lifting, core & stretching.
There are PLENTY of workouts on BOD specifically labeled for certain muscle groups 
Preparing for leg day gains !!
My fav booty builders:
1. Bulgarian split Lunges
2. Jumping lunges
3. Walking lunges
4. Weighted hip thrusts
5. Deadlifts
6. Lunges with sliders
7. Cable kick backs
8. Weighted step ups
9. Resistance band side leg lifts
10. …What did I forget ..?
Quick Cardio Interval :
4 ROUNDS OF 4 EXERCISES:
20 Burpees w/25lb plate (it rests on another 25lb plate)
20 Speed Skaters (right + left = 1)
20 Dumbbell Thrusters (I used 20’s)
20 Weighted Sumo Squat Jumps
Be sure to warm up first!!
What strength training workout did you do today??
Got mine in & I’ll be doing a turbo rehearsal with some friends tonight for my cardio!
Who’s game for this quick cardio interval??
You could add it after your strength training workout for quick cardio.
It’s 4 Drills (Bench hops, Jumping Runners Lunge, Side Step w/Resistance & Lateral Raise, & Frog Burpees) for 1 minute each, 4 rounds of that 
Who else needs a no impact workout??
Substitute what u need to based on what you have access to!
I still can’t wait to run & jump again but in most cases, injury is NOT an excuse to stop working out. Becoming sedentary just makes you weaker. Of course check with your Dr and Physical Therapist first, but make a list of what you CAN do, warm up, put on your favorite song (this is NOT mine
) & GO!
7 Reps! PR Today was a low impact version of Fire30 + biceps + triceps!
What was your wod?!
Monster walks!! 
Try ‘em they’re fun! Do a big sumo squat with each one!
More no-impact lower body work in my insta story! In my physical therapy sessions for my gastroc tear it was recognized that my pirformis muscles are weak! I’m all about creating muscular BALANCE, so more side steps & monster walks for me!
Don’t let the big weights fool you… I am actually pretty weak when it comes to Olympic-style or power lifting. I lack the POWER part, so yah, that’s why I just do it because I like physical challenges & I like to mix things up! But for YEARS I did traditional body building exercises (and I still do) & that bodybuilding style + nutrition is what seems to transform my body the most.
Comment if you need help finding a weight training program that works
p.s. I do not recommend Nike Lunar Epic Flyknits for Oly Lifts 
THIS IS 3 ROUNDS ..but modify as YOU know your body & fitness best. Not sure if you can see the fine print, but those tricep push-ups can be done on your knees!
Be sure to warm up first!
