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!
|Barbell Reverse Lunges||12,10,8,6,12||5 *|
|Jumping Lunges||12 each leg||1|
|Jumping Lunges||12 each leg||1|
|Stiff Leg Barbell Deadlift||12||3|
|Standing Weighted Oblique Crunches
(I held a 45lb. plate)
|15 each side||3|
|Step Ups holding Dumbbells (aka HELL)||12 each leg||3|
|Crunches on the bench||15||3|
|Narrow Stance Leg Press||12||3|
|Calf Raises (on machine)||15||3|
|Leg Curls (on machine)||12||3|
|Stability Ball Hamstring Curls||12||3|
|Dumbbell Plie Squats||12||3|
|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.
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)
-Crunches with legs on ball
-Crunches with legs in the air (holding the ball between your legs)
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 😉 )
Isn’t he attractive?! 😉 (In case you are wondering that is a chicken leg in his mouth. Lovely, huh?!)
(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??