Hey Guys! So, I have had some requests for workouts, upper, lower, my favorites so I thought that I would start a little series here of some of my favorite workouts. I will try to split it up with different body parts, how I warm up, cool down and some favorite healthy ‘on the go’ snacks as well!
I know we are all looking for the most effective and efficient workouts that leave you feeling great, but not overworked. Too many times I see people spend 1.5 + hours in the gym and I wonder what they are doing the whole time because really, an effective workout should not be long in duration but rather high in intensity and focus. By adding that increased intensity, there is no need for workouts to drag on over 2 hours!
I want to kick off this series talking about most people dreaded workout days- Leg day. Ah brutal leg day. At least for me, it is one of my least favorite weight training days but I know the importance of it—there is also no better feeling than leaving the gym after a kick ass leg workout!
Many people fear that by performing strengthening exercises for the legs, they will end up with tough, masculine-looking legs. It simply isn’t possible! When legs become strong they become lean and beautiful, not big and bulky. Cardio training is a great way to condition the legs while burning fat and calories at the same time, but cardio alone will not shape and define your legs without the assistance of exercises directed specifically at the muscles that make the legs work. Fit this easy routine into your weekly exercise schedule and soon your legs will be the talk of the town!
Here is a great leg work out that I rotate into my monthly leg routine (note** this is a more advanced leg work out so if you are a beginner, please consult a trainer at your gym before taking part in this workout .
**You can also feel free to do parts of this workout or drop the number of sets depending on your fitness level)
Leg extension 3 sets 12-15 reps
Superset
Leg Curls 3 sets 12-15 reps
Smith machine Squats 4 sets 15 reps
Super Set
Jump Squats 4 sets 15 reps
Walking Barbell Lunges 4 sets 10-15 reps (each leg)
Superset
Plank on Stability ball-alternate bringing knees to chest (45 seconds)
Straight Leg Deadlifts 4 sets 15 reps
Superset
Russian twists holding 10lb plate (15 twists each side)
The key point to these meals is that there is a complex carbohydrate, a lean protein and a source of healthy fat to keep you satiated.
1.) Oatmeal, protein powder or egg whites, ½ Apple or grapefruit
2.) 3oz tuna (packed in water) ¼ avocado, salsa on2 rice cakes
3.) 3oz chicken, turkey or lean beef mixed with spinach or other veggie, ½ C cooked quinoa, topped with sea salt, italian seasoning and pepper
4.) 0% plain greek yogurt topped with raw oats, almonds, cinnamon and stevia
5.) Whole wheat wrap with 1 T all natural PB, 3 egg whites, cinnamon, stevia
6) ½ C frozen mangos topped with 1 T coconut oil, sprinkled with raw oats and cinnamon ß-AMAZING
7) 100% whey protein powder mixed with ½ C almond milk, ice, water, stir in raw oats. ½ Grapefruit or apple.
