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.

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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. Stretch

*Circuit 1
Barbell Split Squats: 3×10 (medium/heavy weight)
Barbell Squats: 3×10 (same as split squats)
Barbell Standing Calf Raises: 3×30 (same weight)

Circuit 2
Dumbbell Bulgarian Split Squats: 3×8 (medium weight)
Unweighted Bulgarian Split Squat Jumps: 3×8
Barbell Straight Leg Deadlifts: 3×12 (medium/heavy weight)

Circuit 3
Barbell Hip Thrusts Off Bench: 3×12 (medium weight)
Squat Jump with Pulse at Bottom of Each Rep: 3×10
Kettlebell Swings: 3×20 (medium weight)

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

*The weight for this should be heavy enough to require the squat rack but not so heavy that you are unable to complete the circuit.

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: 2×8, 2×6 (heavy weight)

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

Barbell Squats: 3×10 (30lb less than squats)

Circuit 1
Medicine Ball Squat Toss Against Wall: 3×12 (medium weight)
*Banded Wall Sit with Side Toe Taps: 3×20
*Banded Wall Sit with Front Toe Taps: 3×20

Push sled three individual times with 2.5x body weight.

*Video of these exercises posted to Instagram on June 25, 2017.

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

Pin the graphic below for quick reference during workout.

Legs + Glutes Workout