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Leg day for you to save!

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Leg day for you to save! I went light yesterday with this since I didn’t do a hard leg day on vacation & wanted to be able to walk today!🚶‍♀️

🎯LEG DAY🎯
Warm up first. I giant set’d these, ie combine #1-3 and do 3 sets of that, then 3 sets of 4-6, then 3 sets of 7-9, finish with 3 sets of #10. I did 12-20 reps ..listen to your body☝🏼)

1. Jumping lunges
2. Leg Press Smith Machine
3. Romanian Deadlift
4. Cable Kickback
5. Weighted Hip Thrust
6. KB Squat/Goblet Squat
7. Leg Extensions
8. Hamstring Curl
9. Bulgarian Split Lunges
10. Monster Walks & Side Steps – banded

Rock your strengths & embrace your challenges

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In a certain light with a certain pose, I’m ok with posting a pic wearing shorts but I NEVER wear shorts in a public gym or in public🚷.

Yes, I had to wear them in TurboFire & CLX videos but I fought that battle hard & lost😩😆

Please understand.. I’m not trying to get compliments & sympathy here, I’m just being open/honest bcuz as I was about to post this pic to talk about what I did for my leg day today, I thought you might not realize this is just flattering lighting. My legs are ok from the front but my back side is my trouble zone, always has been.

Some people are genetically predisposed to store fat in their abdomen, others in their arms, others in their legs/booty🙋🏼‍♀️ & some people gain weight proportionately. Its genetics☝. We can’t target fat loss to a particular area of our body, unfortunately 👎🏼, but we can lose fat all over & gain muscle in areas we want it🍑💪🏼

I’m proud of the fitness and health I’ve worked hard for & I value how I perform 🏃‍♀️and how strong🏋️‍♂️ I feel ! I recommend that focus‼️I don’t love working out in shorts, but on a leg day, sometimes I want to see the muscles I’m working 🧐

Like anyone else, I’m always a work in progress & have my challenges and insecurities too.. I just choose to stay positive💫☀️🌈💫 & only control the controllable.

If you can decide to appreciate what you were given more, and rock your strengths, embrace your challenges, you’ll perform, look & feel 10x better than if you focus on what you dislike!  👊🏼👊🏼👊🏼

Leg Day Recovery

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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

Favorite Booty Builders

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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 ..?

Monster Walks

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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!

New Leg Day Routine

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Can you see the fine print??
Maybe screen shot this & zoom in ?
I just love this leg day routine I created & thought I’d share

 

Mini Leg Day

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What was your Saturday workout?

My Mini Leg Day looked like this:
25 min’s of row/spin intervals,

Then 4 rounds of ….

  • Hamstring curls on stability ball
  • Jumping deep lunges
  • Romanian Deadlifts
  • Hip thrusts on stability ball.
  • Weighted Walking Lunges

Reps were anywhere from 12-18 today; whatever it takes to achieve muscle failure in each set. Again, 4 rounds of the above. I focused more on isolating glutes & hamstrings specifically since our squat rack isn’t set up yet.

Don’t skip leg day!

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Free weights, machines, resistance bands or body weight??

What’s your preference ?

I had to take a couple days off working out but did a lighter leg day today to ease back in.

Don’t skip leg day because you want smaller/leaner legs. Instead… skip the sugar, the processed foods, skip the scale, skip the long steady-state workouts, …but don’t skip leg day

Leg Day

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Here is a good Leg day routine to try out. Hope you enjoy!

Leg Day3 Sets of:

  • 20 Speed Skaters (right + left =1)
  • 12-16 Bulgarian Lunges 20# Dumbbells

3 Sets of

  • 16 Jumpbing Lunges (right + left =1)
  • 16-20 Hip Thrusts 55# Barbell

3 Sets of

  • 16-20 Hamstring Curls on Ball
  • 20 Sumo Squats 25#dumbells

3 Sets of

  • 12-16 Cable Kick-backs 50#
  • 8-12 Hamstring Curl Machine
  • 12-16 Leg Extensions

*Down Chocolate Recover within 15-30 minutes

Today’s Leg Day Workout

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Here’s what Matt & I did for our leg day earlier today !

I was too exhausted afterwards to film any more of it! Sorry. Also I included my rep range & weights used, but honestly, that needs to be unique to you️! You always need to reach muscle failure to make gains in strength, or in endurance if you’re going for muscle endurance.

So if you have lighter weights, you might need to do 20 reps to reach failure instead of 8-12. And since I’m a wimpy squatter ever since my ham pull, 75# was enough for me, but many of you could do WAY more.

If you do this, tailor it to suit you but still kill your legs

Today's_leg_day