Legs & Glutes

Warm-up: Treadmill 10 minutes at 3mph/3% incline. Stretch

Barbell Curtsy Lunges into Squats: 3×10 (medium weight)
*Superset with
Barbell Standing Calf Raises: 3×30 (same weight)

Cable Glute Kick Back: 3×15 (medium weight)
Superset with
Cable Side Kick Out Into Squat: 3×10 (light/medium weight)

Seated Calf Raise: 4×12 (heavy weight)

Treadmill for 15 minutes at 1mph:
1 minute walking lunges
20 squatted side steps
30 seconds walk

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

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

Pin the graphic below for quick reference during workout.

2.19.18 Legs Glutes

The video below is a demonstration of the first exercise, the barbell curtsy lunges into squats. The video is slightly sped up.

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Legs & Glutes

Warm-up: Body weight squats 1×20, body weight split squats 1×20, body weight squat jumps 1×10 Stretch

Barbell Squats: 3×8 (heavy weight)

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

Barbell Kneeling Squats: 3×12 (medium weight)
*Superset with
Alternating Jumping Split Squats: 3×15

Standing Calf Raise Machine: 1×20, 2×15 (medium weight)(Can also use barbell or dumbbells)

Circuit 1
Barbell Glute Bridges: 3×20 (medium weight)
Banded Side Lying Leg Lift: 3×20
**Banded Glute Abductor Pulse: 3×20

Push/pull sled 3x with 2x body weight

**Video of this exercise posted to Instagram on August 6, 2017

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In case you haven’t noticed, I’ve been really into pushing and pulling the sled at the end of leg day workouts. Nothing makes me feel stronger than loading it up with a bunch of 45lb plates and going at it. It hurts like hell and by then end my quads are on fire but it’s a great way to burn out my legs. When I say push/pull 3x in the workout, this means to pul/pull one time and rest for about a minute. Complete two more times. I don’t push/pull 3x in a row non-stop.

I realize that not all gyms have a sled so I recommend finishing leg day with an alternative. Does you gym have tractor tires? Try flipping one a few times. Maybe your gym doesn’t have anything out of the ordinary, that’s ok. Do 10 minutes of HIIT on a stair master, walk at a 10% incline on the treadmill. Working out at home? Run up and down your stairs 10 times in a row. Wherever you exercise, use what’s available to you to finish leg day with a burn.

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Active Wear Details:
Shoes: Nike
Top: Amazon
Leggings, Sports Bra: Forever21

Legs & Glutes

Warm-up: Treadmill for 10 minutes at 3mpn/3% incline. Stretch

Circuit 1
Barbell Split Squats: 3×20 (medium weight)
Barbell Squats: 3×12 (same weight)
Barbell Standing Calf Raises: 3×30 (same weight)

Circuit 2
Barbell Straight Leg Deadlifts: 3×12 (medium/heavy weight)
*Dumbbell Side Split Squat with Micro Jump: 3×10 (light weight)
Dumbbell Jump Squat: 3×12 (light weight)

Seated Calf Raise: 3×12 (heavy weight)

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

*Video of this exercise posted to Instagram on August 27, 2017.

Pin the graphic below for quick reference during workout.

2.12.18 Legs Glutes

Our bodies are great at adapting to our workout regimen so if we keep doing the same exercises at the same weight, eventually our progress will stall. It’s important to switch things up to keep our muscles on their toes. I always include general weight recommendations so you can have an idea of how heavy you should be lifting. For example, when I recommend “heavy weight,” this means a weight that’s challenging enough that by the end of the last few reps of the last set you really have to focus and push yourself to get through them. If those last few reps aren’t a challenge, make a note of it and add some more weight for next week’s workout. I highly encourage you to push yourself a little bit every week in order to see progress.

You might notice that I include a lot of the same exercises week after week but increase the number of reps just a little bit or I might have 3 sets of 6 one week and 1 set of 8, 2 sets of 6 the next. I like to implement something called progressive overload. It means a gradual increase in volume, intensity, frequency or time in order to make progress. It  stimulates muscle hypertrophy,  the development of stronger and denser bones, ligaments, tendons and cartilage. In our workouts, say you squat at one weight for 3 sets of 6 one week and then the next week stick with the same weight but for your first set do 8 reps which is a little more challenging than what you did the week before so you’re constantly pushing yourself. A few weeks later using this method you’ll be squatting the same weight but doing 3 sets of 8 or even 10. At that time, make things harder by adding a fourth set or go back to 3 sets of 6 but with more weight.

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Active Wear Details:
Shoes: Nike
Leggings & Sports Bra: Forever21
Top: Amazon

Legs & Glutes

Warm-up: Treadmill for 10 minutes at 3mph/3% incline. Stretch

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

Barbell Standing Calf Raises: 3×30 (same weight as squats)

Barbell Squats: 3×10 (medium weight)

Seated Calf Raise: 3×12 (medium/heavy weight)

Circuit 1
Dumbbell Bulgarian Squats: 3×8 (heavy weight)
Unweighted Bulgarian Squats with Jump: 3×8
Kettlebell Swings: 3×30 (medium weight)

Circuit 2
*Kettlebell Squatted Grapevine Walk:3×3 steps each way 5x (medium weight)
Surrender Squats: 3×12
Back Lunge with Side Twist: 3×15 (medium weight)

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

*Complete squatted grapevine for 3 steps one way then 3 steps. Repeat 5 more times. That’s one complete set.

Pin the graphic below for quick reference during workout.

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My new favorite stretch for the end of leg day….I always recommend stretching and foam rolling at the end of our leg workouts because it’s so important for recovery and it helps reduce/prevent pain. There’s a noticeable reduction in soreness for me the day after if I stretch. If I don’t regularly stretch, it catches up with me. Eventually my lower back starts to hurt and hip flexors get ridiculously sore! It’s easy to skip stretching especially if we’re short on time but we’ll regret it if we skip it too often. Make sure you stretch!

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Activewear Details:
Leggings: Forever21
Shoes: Nike
Jacket: No idea-it was a gift 🙂

Legs & Glutes

Warm-up: Treadmill for 10 minutes at 3mph/3% incline. Stretch

Circuit 1
Dumbbell One Leg Squat: 3×10 (medium weight)
Barbell Romanian Deadlift: 3×12 (medium weight)
Alternating Jumping Split Squats: 3×20

Kneeling Squats: 3×15 (medium weight)
*Superset with
Kettlebell Romanian Deadlift into Goblet Squat: 3×15 (medium weight)

Seated Calf Raise: 3×12 (medium weight)

Standing Calf Raise: 3×20 (medium 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.

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Below is the video of kneeling squats and kettlebell Romanian deadlift into goblet squat in today’s workout. If you find it helpful, please like it and subscribe to my channel to catch all future exercise videos.

Legs & Glutes

Warm-up: Stair master for 10 minutes at level 5. Stretch

Barbell Curtsy Lunges: 3×10 (medium weight)
*Superset with
Barbell Squats: 3×10 (same weight)

Barbell Glute Bridge with Upper Back on Bosu: 3×20 (medium weight)
Superset with
Dumbbell Split Squats with Front Foot on Round Side of Bosu: 3×15 (medium weight)

Donkey Kicks with Dumbbell Behind Knee: 3×15 (medium weight)
Superset with
Dumbbell Bench Step Up onto Low Step: 3×10 (medium weight)

Reverse Hyper-extension: 3×20
Superset with
Standing Banded Glute Kick Back: 3×20

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

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

Pin the graphic below for quick reference during workout.

2.2.18 Legs Glutes

Legs & Glutes

Warm-up: Treadmill for 10 minutes at 3mph/3% incline. Stretch

*Drop Set on Squat Machine: 3×10 (heavy for the first set, drop 10lb for the second set and another 10lb for the third set)

Barbell Sumo Squats: 3×10 (medium weight)
**Superset with
Dumbbell One Leg Squat: 3×10 (medium weight)

Donkey Kick Machine (or on hands/knees with dumbbell behind knee): 2×10 (medium weight), 2×10 (10lb less)

Ball Roll In: 3×10
Superset with
Burpees: 3×15

Seated Calf Raise: 1×15, 3×10 (medium weight)

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

*Drop Set: Perform one set then drop the weight and immediately perform the next set without resting in between. Complete one more time for a total of three sets.
**Superset: Perform the second exercise immediately after the first without resting in between.

Pin the graphic below for quick reference during workout.

1.29.18 Legs Glutes

Grocery Haul

Tip of the day: Stock your kitchen with healthy food items so that making healthy choices is easier. If you don’t have unhealthy food to snack on then 1-you won’t be able to eat unhealthy food and 2-the higher the chances that you won’t mindlessly snack.

When you do your grocery shopping, stick to the outside walls of the store aka, produce, meat, dairy and limit what you need in the inner aisles which contain mainly processed food. I find it’s easier to avoid impulse purchases of unhealthy food when I avoid the chip aisle, baking aisle, and ice cream aisle. Out of sight, out of mind!

Pictured Above: Almond milk, sprouted grain bread, eggs, avocado, grape tomatoes, orange, apples, Brussels sprouts, kale, almond butter, bananas, toasted coconut flakes, cubed butternut squash