Who doesn’t love leg day?!?
Well, there once was a time I’d raise my hand to that question, but as my knowledge grew on how to put a workout together, and how different exercises affect different muscles, I then began to LOVE leg day! I think most of my problem was performing too many exercises that targeted the same area, so in the end I’d be too sore to walk. Not that there’s anything wrong with a little post workout muscle soreness, but when it brings you into DOMS, that sucks! Now that I’m a tad bit more into creating a better-for-me program, my leg days are the workouts I look forward too.
+ a pair of dumbbells
+ Gymboss Interval Timer (to time your rests)
+ a bench
Complete the following exercises, sets and reps in the order below.
Rest 45 – 60 seconds between each superset. No rest between exercises.
For the final finisher, do all reps with one set.
x10 BARBELL FULL SQUAT with SINGLE LEG GLUTE KICKBACK
x20 BARBELL alternating REVERSE LUNGES
x10 BARBELL DEADLIFT
x20 DUMBBELL CALF RAISES
x10 BARBELL FRONT SQUAT
x20 alternating BENCH STEP UPS
100 BENCH FLUTTER KICKS for the finisher!
BARBELL FULL SQUAT with SINGLE LEG GLUTE KICKBACK
+ with the barbell on your shoulders, stand tall and engage your core
+ bend your knees, pushing your hips back and lower your glutes as low as you can (without sacrificing the form in your back) As you can see, I’m just about to begin curling my back – this is when you need to push back up.
+ using your glutes, and thighs, push yourself back into the standing position, all while keeping your core engaged
+ as soon as you get back into the standing position, lift one foot off the ground, directly kicking your leg behind you, squeezing your glute in order to perform the movement
+ this completes one rep, continue alternating legs to kickback after each squat
BARBELL REVERSE LUNGE
+ with the barbell still on your shoulders, stand with your feet together and your core engaged
+ step one foot back, immediately bending both knees to a 90 degree
+ use your hamstrings and glutes to push yourself back into the standing position
+ this completes one rep, continue alternating legs after each rep
This exercise could begin from the standing position (if you were using a barbell rack let’s say) but the force of the exercise comes from the pulling up of the bar, so you can also start with the barbell on the floor. Up to you, and depending on the equipment you’re using.
+ I’m beginning with the barbell on the floor in front of my feet
+ bend all the way down and grab an overhand grip of the barbell ( heyyyy overhand! 😉 )
+ using your hamstrings, lower back and abs, pull the barbell up as you stand tall
+ this exercise really works your abs so be sure to USE THOSE ABS!
+ as you come up from the deadlift, tilt your back backwards (just a little, as in the picture) as this will help really target the erector spinae.
DUMBBELL CALF RAISES
+ stand holding a dumbbell in each hand beside your hips (palms can really face any way you’re comfortable)
+ with your feet flat on the floor, engage your core and lift your heels up off the ground as high as you can
+ slowly lower, being sure to squeeze your calves throughout the exercise
BARBELL FRONT SQUAT
+ hold the barbell with both hands, having it sit on your anterior delts (or close to)
+ begin standing tall with your feet shoulder width apart
+ bend your knees to a 90 degree, while pushing your hips back and engaging your core
+ use your lower body to push yourself back into the standing position
BENCH STEP UP
+ hold a dumbbell in each hand with palms facing your body
+ stand in front of a bench
+ using your left foot, step up onto the bench, then bring your right foot up to touch the bench
+ step back down using your left foot, then repeat using your right foot first
+ each time you step up counts as one rep, continue alternating legs
TIP: to make this exercise a little harder, as you step up with your left foot, raise your right foot, but don’t bring it up to the bench, instead point your toes to the ground and engage your core to help with stability. This is how I was doing the exercise in the gif.
BENCH FLUTTER KICKS
+ bend over a bench, using your arms to hold yourself in a comfortable position (comfortable while working out? really? That’s a first! haha)
+ keep your hips at the edge of the bench so your legs are flying freely
+ working legs opposite of each other, kick one leg up while the other goes down, and alternate
+ each time you kick up counts as one rep
+ keep your core engaged (as hard as it can be, since you know, you’re comfortable on the bench and all) while using your glute muscles to move your legs up and down
+ my favourite: SQUEEZZZEEEEE the glutes!!!
So how about this heat? 😉
Here in Toronto, we’ve been under a heat alert (actually bumped into an extreme heat alert yesterday) and I’ve been loving this weather! 40 degrees with humidity (that’s about 104 farenheit for my American friends) is the exact type of weather I love! It definitely makes my drive home from work a lot more fun too. I really love to roll my windows down, throw my hair on top of my head and feel the super warm, wind in my face with my music blasting as I’m driving down the highway singing my heart out.
What just me?
Since the weather has been so hot this week, the only downfall I can think of is I haven’t worked out at all
at home. I’ve been staying up much later than usual, which means sleeping in past my normal 4:30am wake up time. It’s been a fun few days of relaxing and enjoying this amazing weather, as it doesn’t happen as often as I’d like, so when it does, I’m sure to be the one to take time and enjoy it!
Actually this morning is going to be my first workout of the week. Hello Leg Day!!!
Are you also enjoying this heat wave? If so, where are you from?
If it does get warm where you are, do you take time off from your workouts to enjoy?
I don’t do it all the time but when 40 degrees is in the air, I keep my workout clothes in the closet like I don’t care! 😉