Good Morning & TGIF!!!
I don’t know about you, but this week felt pretty long…I was counting down the days until today. It is finally here!! Woohoo!
I thought I would start something new on Friday’s, just to see how it goes. I still like sharing workouts with you, so I thought Friday’s would be ‘Fitness Friday.’ Is that totally LAME or what?! Ha! But I really couldn’t think of anything to call it…maybe I will just stick to no theme, but rather just share a workout from the week that I particularly liked.
The workout this week that happened to stand out to me was a leg workout that I did on Tuesday. It was fast paced and I even incorporated my most HATED exercise…step-ups.
I absolutely despise them, but I do them because I know how much they work my legs & butt. & who doesn’t want a firm tush?! 😉
I would recommend doing this workout when you are planning a rest day the following day, because you WILL be sore. If you are not sore, then you are not using enough weight. I always try to do a leg workout before a day off because I tend to lift REALLY heavy on leg day. I love it!
| Exercise | Reps | Sets |
| Barbell Reverse Lunges | 12,10,8,6,12 | 5 * |
| Jumping Lunges | 12 each leg | 1 |
| Barbell Squats | 12 | 3 |
| Jumping Lunges | 12 each leg | 1 |
| Stiff Leg Barbell Deadlift | 12 | 3 |
| Supersetted with: | ||
| Standing Weighted Oblique Crunches (I held a 45lb. plate) |
15 each side | 3 |
| Step Ups holding Dumbbells (aka HELL) | 12 each leg | 3 |
| Supersetted with: | ||
| Crunches on the bench | 15 | 3 |
| Narrow Stance Leg Press | 12 | 3 |
| Supersetted with: | ||
| Calf Raises (on machine) | 15 | 3 |
| Leg Extensions** | 12 | 3 |
| Tri-set with: | ||
| Leg Curls (on machine) | 12 | 3 |
| Tri-set with: | ||
| Stability Ball Hamstring Curls | 12 | 3 |
| Dumbbell Plie Squats | 12 | 3 |
| Supersetted with: | ||
| Calf Raises holding dumbbells | 15 | 3 |
*There are 5 sets of this exercise, the each set of reps is one set. (Ex: 12 reps= set 1; 10 reps= set 2; & so on)
**This exercise starts a triset, where you will do the next three exercises (inc. leg extensions) back to back.
Wooooooooooooooooo!
I finished my leg workout off with an ab workout as well. Here is what I did for abs:
3 sets of 15 each: (I used the stability ball for all of them)
-Ball Passes
-Crunches with legs on ball
-Crunches with legs in the air (holding the ball between your legs)
3 sets of 15 of each of these:
Plank ‘butt ups’ (here is a link on how to do that)
Knee to shoulder plank holds (15 each side) (here is a link on how to do these)
Finished up with a 90 second plank hold. (owwwww!)
My legs, butt & abs were on FIRE! What a combination, huh?! 😉
The whole workout took me a little over an hour to complete. I did not do any cardio when I did this workout because my legs were DEAD by the end. I could barely walk around normally, so there was no way I was going to be adding any cardio to that workout!
I typically don’t do cardio on leg days. If I do happen to do any, it is something light- like the elliptical or a walk on the treadmill.
If you try the workout, please let me know what you think!! (Lauren, I’m especially talking to you 😉 )
In other news guess who I FINALLY (after years of trying) convinced to try spinach in his protein shake??!
THIS GUY:
Isn’t he attractive?! 😉 (In case you are wondering that is a chicken leg in his mouth. Lovely, huh?!)
He has been fighting me on it because he thought the whole drink would taste like spinach. NOPE! He couldn’t be more wrong.
He finally gave in (he was probably sick of hearing me mention it.:) ) & I added it to the protein shake I made him one morning.
(I went a bit lighter on the spinach than I normally do for myself, I figured I would ease him into it 🙂 )
When I handed it to him he kind of gave me this look like ‘you have got to be kidding me.’ But then I just told him to drink it. After one sip he looked up & said ‘not too bad H!’ He said he couldn’t even taste it AND that he actually really liked it. (I added 1/4 of a tsp. of almond extract to the mix as well. I love that flavor.)
Needless to say my point was proven. You really CAN’T taste the spinach & it is the perfect way to get in some extra vitamins first thing in the morning.
I think I’ve convinced him. Only took a few years of trying, but I’ve finally done it. 😉
Hope you have a great Friday! 😀
Do you have any fun plans for the weekend??
Everyday's a 'Hollyday' 