Legs & Glutes

Warm-up: Treadmill for 10 minutes at 2.5mph/4% incline. Stretch

Squats: 2×8, 2×6 (heavy weight)

Split Squats: 3×10, 1×6 (same weight as squats)

Squats: 3×10 (20lb less than split squats)

Circuit 1
Barbell Front Squats: 3×12 (light weight)
Barbell Side Split Squats: 3×10 (same weight as front squats)
Kettlebell Swings: 3×30 (medium weight)

Seated Calf Raise: 3×10 (medium weight)

I recommend stretching and foam rolling for 10-15 minutes once finished.

Pin the graphic below for quick reference during workout.

Legs + Glutes - Lower body workout for strong and lean legs.

 

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Legs & Glutes

Warm-up: Treadmill for 10 minutes at 2.5mph/4% incline. Stretch

Barbell Squats: 1×8, 2×6, 1×4 (heavy weight)

Barbell Split Squats:3×10, 1×6 (same weight as squats)

Barbell Squats: 2×10, 1×8 (20lb less than split squats)

Barbell Kneeling Squats: 3×15 (same weight as last set of squats)
*Superset with
Plate Overhead Back Lunge into Knee Up: 3×15 (light weight)

Barbell Front Squats: 3×10 (light weight)
Superset with
Alternating Jumping Split Squats: 3×15

*Superset: Perform the second exercise immediately after the first without resting in between.

I recommend stretching and foam rolling for 10-15 minutes.

Pin the graphic below for quick reference during workout.

Legs & Glutes

Warm-up: Treadmill for 10 minutes at 2.5mph/4% incline.

Squats: 1×8, 2×6, 1×4 (heavy weight)

Split Squats: 3×10, 1×6 (same weight as squats)

Squats: 1×10, 2×8 (20lb less than split squats)

Kettlebell Swings: 3×30 (medium weight)
*Superset with
Dumbbell One Leg Squat: 3×10 (medium/light weight)

**Hip Thrusts on Lying Hamstring Curl Machine: 3×15 (medium weight)
Superset with
Alternating Jumping Split Squats: 3×15

*Superset: Perform the second exercise immediately after the first without resting in between.
**I wish I had a video of this but I don’t. If you Google the exercise, you can easily find it.
I recommend stretching and foam rolling for 10-15 minutes once finished.

Pin the graphic below for quick reference during workout.

7.13.18 Legs Glutes.png

 

Legs & Glutes

Warm-up: Treadmill for 10 minutes at 2.5mph/4% incline. Stretch

Barbell Squats: 1×8, 1×6, 2×4 (heavy weight)

Barbell Split Squats:3×10 (heavy weight)

Circuit 1
Dumbbell Straight Leg Deadlifts: 3×15 (medium weight)
Barbell Back Lunge: 3×10 (medium/light weight)
Standing Calf Raise Holding Plates: 3×30 (medium/heavy weight)

Seated Calf Raise: 1×15, 2×12, 1×10 (medium/heavy weight)

I recommend stretching and foam rolling for 10-15 minutes.

Pin the graphic below for quick reference during workout.

Legs + Glutes - Lower body workout for strong and lean legs.

 

Legs & Glutes

Warm-up: Treadmill for 10 minutes at 2.5mph/4% incline. Stretch

Barbell Squats: 1×8, 2×6, 1×4 (heavy weight)

Barbell Split Squats: 3×10 (same weight as squats)

Barbell Squats: 3×8 (20lb less than first sets of squats)

Barbell Kneeling Squats: 3×12 (same weight as last sets of squats)
*Superset with
Alternating Jumping Split Squats: 3×15

Circuit 1
Dumbbell Bulgarian Split Squats: 3×8 (medium/heavy weight)
Kettlebell Deficit Straight Leg Deadlift: 3×15 (medium weight)
Hip Thrusts: 3×15 (light weight)

I recommend stretching and foam rolling for 10-15 minutes once finished.

*Superset: Perform second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

7.6.18 Legs Glutes

Happy Friday! For the circuit at the end of the workout, I used a riser and steps instead of a bench. It’s a little lower than a bench but the burn is the same. Plus, I figured it’d be helpful to see a video that includes deficit deadlifts in case you’ve never seen that exercise before.

Legs & Glutes

Warm-up: Treadmill for 10 minutes at 2.5mph/4% incline. Stretch

Barbell Squats: 1×8, 2×6, 1×4 (heavy weight)

Barbell Split Squats: 3×10 (same weight as squats)

Barbell Squats: 3×8 (20lb less than first set of squats)

Circuit 1
Barbell Straight Leg Deadlift with Toes on Plate: 3×10 (medium/heavy weight)
Sumo Straight Leg Deadlifts: 3×10 (same weight)
Dumbbell Wide Stance Squat Jumps: 3×10 (light weight)

Circuit 2
Unweighted Pistol Squat onto Bench: 3×10
Dumbbell Sumo Pulsing Squat: 3×12 (medium weight)
Squat Jumps: 3×15

I recommend stretching and foam rolling for 10-15 minutes once finished.

Pin the graphic below for quick reference during workout.

7.2.18 Legs Glutes.png

Can you believe it’s already July? And the 4th is in two days? With it being vacation season I thought it’d be a good time to write about the type of food I eat at continental breakfasts when staying at a hotel or motel. A few weeks ago Derek and I were out a town for my friend’s 30th birthday and the breakfast at the hotel was possibly the worst I’ve ever encountered. The only protein option were egg omelettes kept in the refrigerator that were frozen….rough to say the least. Derek and I warmed them up in the microwave, both had bananas, and toast with peanut butter. The toast was white and the peanut butter was processed but the options were very limited. So what do I recommend eating in these situations?

Protein: Priority
Hard boiled eggs are the best option since there aren’t unknown ingredients. Second choices are egg omelettes and sausages.

Fruit
Bananas are always at continental breakfasts, usually apples as well (definitely wash them before eating).

Grains
Usually there’s whole wheat bread so obviously this is first choice. If not, I’ll have an English muffin since those are usually available too.

I personally like to toast the bread, butter it, slice the hard boiled egg and make a sandwich of it. If there are sausage patties, I’ll include it in the sandwich. Sometimes I’ll make two. If there aren’t hard boiled eggs, I’ll make a sandwich with an egg omelette. I stay away from pastries, yogurts (they’re loaded with sugar), cereals, and packet oatmeal. Most hotel breakfasts are stocked with processed foods, usually lots of pastries, but it is possible to put together a slight healthy, filling meal. I hope this helps guide you to making healthy decisions this summer when you’re staying out of town. 🙂

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Active Wear Details:
Top & Leggings: Forever21
Shoes: Adidas

Legs & Glutes

Warm-up: Treadmill for 10 minutes at 2.5mph/4% incline.

Barbell Squats: 1×8, 1×6, 2×4 (heavy weight)

Barbell Split Squats: 3×10 (same weight as squats)

Barbell Squats: 3×8 (20lb less than first set of squats)

Barbell Straight Leg Deadlifts: 3×12 (medium/heavy weight)
*Superset with
Goblet Squats with Pulse at Bottom of Rep: 3×10 (medium/heavy weight)

Cable Pull Throughs: 3×12 (medium weight)

Seated Calf Raise: 1×15, 2×12, 1×10 (medium weight)

*Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

6.29.18 Legs Glutes.png

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Active Wear Details:
Top: Amazon
Bottoms: Forever21
Shoes: Nike

All the extra food I’ve been eating is clearly going to my booty. This week especially since I took three rest days in a row, Tuesday-Thursday, and stuck to walking on the treadmill and stretching afterwards. For the past 5 months I’ve been experiencing wrist pain in my left wrist from any type of push up movement. Long story short, on Monday I got a cortisone shot and the doctor told me to take it easy for a few days to allow it to work.

As much as I’ve missed lifting weights, resting was non-negotiable for me. I wanted the cortisone to work and a few days off was worth it. It’s important to let your body rest when it needs to, a few days off won’t derail progress. Now I’m ready to get back to my normal routine and I couldn’t be more excited. Happy Friday!