Well, its finally here. My ultimate legs workout I have created so much hype about.
For my legs, I find I want these muscles to be the most powerful of my body, so I do legs up to 3 times a week (Out of a 6 day/week workout)
Of all the exercises I suggest, I do about 4 different exercises and I ALWAYS include toning my calves. These primarily work out Quads, Hamstrings, & Calves. At the same time, some are benficial for a stronger back and a firmer ass. I will indicate which ones
Enjoy!
QUADS: (Most Common) Barbell Full Squat
http://www.bodybuilding.com/exercises/detail/view/name/barbell-full-squat
For this, I have taken 7 months to SLOWLY build up my weight. Right now, I have about 80 aside. For my workout, I do this 3 times a week for about 8-10 sets. I start up with a warm up set and slowly add weight until I get to where I have to push myself. This is usually around 70-80 aside. I try to do about 4-5 sets of those and then push myself to the next weight level , doing 1 set of 3-4 reps. I finish with a cool down set, at a lower weight.
I highly recommend this method because you don't want to injure yourself right away.
This is highly critical if you have a bad lower back, and ensure you have proper structure. (I am a victim of this)
Also works: Hamstrings, Glutes, Calves & Lower Back
Lunges 1) Bodyweight Walking Lunge
http://www.bodybuilding.com/exercises/detail/view/name/bodyweight-walking-lunge
2) Dumb bell
http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges
3 )Barbell Walking Lunge
http://www.bodybuilding.com/exercises/detail/view/name/barbell-walking-lunge
Also works: Hamstrings, & Glutes
HackSquats:
http://www.bodybuilding.com/exercises/detail/view/name/hack-squat
Similar to squats, I slowly build up my endurance until I hit a harder weight, then I do usually 5 sets of these. Right now aside is about 140lbs for me, and I do about 6-8 reps of each.
Plie Dumbell Squat:
http://www.bodybuilding.com/exercises/detail/view/name/plie-dumbbell-squat
Also works: Hamstrings, Calves, Glutes and Abs
Leg Press (With Machine)
http://www.bodybuilding.com/exercises/detail/view/name/leg-press
Similar to my squats, I slowly build up to my highest weight and do around 4-5 sets of these, then do a couple cool down sets. I stand now at almost 4 plates aside
*Excellent workout to calves as well
Sunday, 18 August 2013
Thursday, 8 August 2013
Plank July
Wow ! I always feel like it has been so long since I have written here. I guess that is what happens when life gets busy!!
Despite how busy my life gets, I always make time to maintain my healthy lifestyle and working out. This week has been 4 for 4 now and I still feel fantastic! I have conquered 2 killer legs days, 1 tricep bicep and 1 shoulder trap day. As well, this August I decided it was time that I start getting back into my cardio. So for my "non legs days" I have decided to slowlyy get back into a carido routine.
I cannot stress how important this is. I know I slacked on it for a while, but for the longest time I was trying to just gain weight; Not lose. But cardio helps increase heart rate, metabolism and a fantastic way to warm up your muscles and sweat away all those toxins accumulating in your body.
I will soon post various cardio exercises I recommend and their target areas to which they work the most.
So stay tuned!
As well this week, I have been doing a TON of baking and testing out new recipes for you all , that turned out amazing I must add!
As I post new ones, I will insert the links down below for you quick and easy access.
Of these include:
Creamy Rice Decoy Risotto
Almond Flour Chocolate Chunk Cookies
Quinoa Apple Crisp (And my many variations)
Mexican Shepard Pie
But back to the real reason why I made this post, was to share with you all my month of July!
For those of you who have been following, I said I had been doing a July Planking Challenge and when I was done, I would post it for you all to see. I ended up pushing myself harder and finishing up a few days earlier, but still more or less followed this exact planking challenge:
Personally for me, I found this as almost a "beginner" planking challenge, So I re created a more intermediate one.
In a nutshell, for the 1-5 I did 30 sec easily
6-8 I did 45 secs.
9-10 1 min.
11- 1 min 15 sec
12-13 1.5 min
14-15 1 min 45 secs
16- 2 min
17- 2 min 15 secs
18-19 2.5 mins
20-21 2 min 45 secs
22- 3 min
23- 3 min 15 sec
24-25 3.5 min
26-27 4 min.
28 4 min 15 sec.
29- 4.5 min
30 5.5 min
Personally, I found It was better taking no rest days at all, but that is just my body type.
As well, increasing in 15 secs intervals was easier for me, rather than 30 secs , so I spread it out more. Overall, I found this extremely helpful and will probably do it again come September.
Come back soon for those recipes I promised. And I will post my leg routine. It is just ALOT to post all at once so I am slowly working on it.
Stay Healthy
Despite how busy my life gets, I always make time to maintain my healthy lifestyle and working out. This week has been 4 for 4 now and I still feel fantastic! I have conquered 2 killer legs days, 1 tricep bicep and 1 shoulder trap day. As well, this August I decided it was time that I start getting back into my cardio. So for my "non legs days" I have decided to slowlyy get back into a carido routine.
I cannot stress how important this is. I know I slacked on it for a while, but for the longest time I was trying to just gain weight; Not lose. But cardio helps increase heart rate, metabolism and a fantastic way to warm up your muscles and sweat away all those toxins accumulating in your body.
I will soon post various cardio exercises I recommend and their target areas to which they work the most.
So stay tuned!
As well this week, I have been doing a TON of baking and testing out new recipes for you all , that turned out amazing I must add!
As I post new ones, I will insert the links down below for you quick and easy access.
Of these include:
Creamy Rice Decoy Risotto
Almond Flour Chocolate Chunk Cookies
Quinoa Apple Crisp (And my many variations)
Mexican Shepard Pie
But back to the real reason why I made this post, was to share with you all my month of July!
For those of you who have been following, I said I had been doing a July Planking Challenge and when I was done, I would post it for you all to see. I ended up pushing myself harder and finishing up a few days earlier, but still more or less followed this exact planking challenge:
Personally for me, I found this as almost a "beginner" planking challenge, So I re created a more intermediate one.
In a nutshell, for the 1-5 I did 30 sec easily
6-8 I did 45 secs.
9-10 1 min.
11- 1 min 15 sec
12-13 1.5 min
14-15 1 min 45 secs
16- 2 min
17- 2 min 15 secs
18-19 2.5 mins
20-21 2 min 45 secs
22- 3 min
23- 3 min 15 sec
24-25 3.5 min
26-27 4 min.
28 4 min 15 sec.
29- 4.5 min
30 5.5 min
Personally, I found It was better taking no rest days at all, but that is just my body type.
As well, increasing in 15 secs intervals was easier for me, rather than 30 secs , so I spread it out more. Overall, I found this extremely helpful and will probably do it again come September.
Come back soon for those recipes I promised. And I will post my leg routine. It is just ALOT to post all at once so I am slowly working on it.
Stay Healthy
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