Happy Friday Friends! I am enjoying the day off so I can spend it with my friend Whitney who came to visit from Kennewick, Washington. So excited to have her here!
That being said - I still can't miss my second Fitness Friday!
Today I want to share with you one of my go-to "Leg Day" routines**
Before I do so I need to fill you in a little on my gym habits, so you have an understanding of the mindset I have to have when I go to the gym.
I go to the gym on my lunch hour. That's ONE hour, AND I have to factor in drive time to and from the gym, changing my clothes, a quick shower, and changing back into my work wear. Yeah - that is a lot. What it leaves is about 30-35 minutes of actual gym time.
That means EVERY SECOND COUNTS. Here are a few of my rules to make a short work out time like mine count:
That being said - I still can't miss my second Fitness Friday!
Today I want to share with you one of my go-to "Leg Day" routines**
Before I do so I need to fill you in a little on my gym habits, so you have an understanding of the mindset I have to have when I go to the gym.
I go to the gym on my lunch hour. That's ONE hour, AND I have to factor in drive time to and from the gym, changing my clothes, a quick shower, and changing back into my work wear. Yeah - that is a lot. What it leaves is about 30-35 minutes of actual gym time.
That means EVERY SECOND COUNTS. Here are a few of my rules to make a short work out time like mine count:
- Do not waste too much time on cardio. A 5-7 minute warm up is all you need. (I don't like doing cardio at the gym - but a post on that to come)
- Instead of taking breaks between sets, alternate with another exercise.
- Do not take more than 30 seconds rest at any time (keep that heart pumping!)
LEG (and core) DAY!**
Warm up: 7 minute tread mill interval warm up at level 1 incline. Adjust settings per your own stride and ability.
1 min walk – 3.5 speed
1 min run – 8.5 speed
1 min walk – 3.5 speed
1 min run – 8.5 speed
1 min walk – 3.5 speed
1 min run – 8.5 speed
1 walk – 3.5 speed
First Set(s) - Alternating between walking lunges with bicep curl and Swiss Ball V-up transfers. THREE SETS of each.
- 20 per set Lunges - I prefer walking lunges. I do 10 forward, and then 10 backward (which hits different muscles) both with 8 lb dumbbells. Tutorial (because I'm not a pro) HERE.Second Set(s) - Alternating between Weighted Squats and Wood Chops. THREE SETS of each.
- 10 per set Weighted Squats (I do around 115 lbs, but adjust to your strength) - Tutorial HERE.
- 10 each side per set Wood Chops (I used 10 lbs weight) - Tutorial HERE.
It doesn't seem like a lot written out like that - but 48 hours after this work out, you'll be feeling it!
- 10 each side per set Wood Chops (I used 10 lbs weight) - Tutorial HERE.
Final "Burn Out" set - Fire Hydrants, as many as you can do - I did about 30 each side.
Tutorial HERE.It doesn't seem like a lot written out like that - but 48 hours after this work out, you'll be feeling it!
Here's my
week in review:
MONDAY: Gym at lunch hour – Leg (and
core) Day!
TUESDAY: Gym at lunch hour – Arms and Back
WEDNESDAY: Walked the dog
THURSDAY: Gym at lunch hour – Legs and Core
FRIDAY: Rest and play with Whitney!
WEEKEND GOALS: Hike Tablerock with Whitney. Drink plenty of water.
TUESDAY: Gym at lunch hour – Arms and Back
WEDNESDAY: Walked the dog
THURSDAY: Gym at lunch hour – Legs and Core
FRIDAY: Rest and play with Whitney!
WEEKEND GOALS: Hike Tablerock with Whitney. Drink plenty of water.
Hope you have a wonderful weekend!
TTFN!
0 comments:
Post a Comment