Archive | Work It Out, Girl RSS feed for this section

I Love Legs Workout

12 Apr 410789_368847976472025_109129772443848_1210282_994934945_o

Bring it!   My workouts are never JUST for the Ladies….they’re tough and nails and are for the Men too, so don’t you forget it mister!

I personally LOVE legs.  I love when I see a man who has a strong upper body and balanced legs and when a woman has strong legs.  You know they work hard for them.  It’s challenging to get any muscle group to “pop” but for some reason I like training my legs and glutes best:)

I suppose that is why I was so unbalanced in my upper half a year ago!  Be careful not to neglect upper body vs. lower or vice versa.  You want a Balance of all your muscle groups.  There will be some muscles that respond more than others to what you do, but then you’ll have to work on those muscles more.  For me, that is my Shoulders.  I do shoulders twice a week and they’ve grown tremendously.



DISCLAIMER:  Please don’t think you are going to get massive legs by doing one leg workout.  It takes a lot of heavy weight and major consistency and patience to start to see muscle growth.  The below workout will help with endurance, long and lean legs.

This Workout is for creating long, toned legs and works to create endurance by using higher reps and little rest.  There are still heavy weights and it is still challenging as all get-out.  Fear it not, just do the damn thing!

PERFORM EXERCISES BACK TO BACK WITH NO REST UNLESS YOU NEED A DRINK OF WATER.

(In parenthesis are the weight and reps I did, you can obviously switch this up.  The exercises are great ones!)

~Stiff Legged Deadlift with Barbell  (45 pound and added 5 to each side—55lb 12 reps)

~Bench hops in and out (15)  Straddle a bench with bench between legs and jump up with both legs on bench then hop immediately back down.

~Plate pullbacks (25lb. plate 20 reps/leg)  Lying on matte on back, put a 25 lb. plate or 10lb. plate on ground on top of a towel.  Your butt will be down at end of matte and bend left knee, then put right heel in center of plate (usually a little hole there) and lift your glutes so you are in a “Bridge” and pull your right leg back so it bends towards you.  You are pulling the plate towards your glutes and then push it back out.

~Single Leg Stiff Legged Deadlift (25lb. barbell 10/side)

~Single Leg Presses on Leg Press Machine (just weight of machine, this will get hard! 20/leg then straight into 30 calf presses with toes on bottom of leg press plate)

~Band Walks/Monster Walks *see picture below (20 steps to the left, 20 to right, repeat one more time)  *make sure on these you are keeping tension on the band the entire time.  Do not drag your other foot that is following leading foot.  Sit low and be in squat position to work more glutes and legs.  This should hit your medial glute HARD!   I did them and couldn’t help at the end of no rest/20 walks, my mouth just opened in pain.  :)I got a glute pump from this, unheard of!

Photo of Ashley, my Client

~In and Out Hops (30) *get in plank on ground, hop both your legs out to each side so your legs are then far apart from one another then hop them back in.  So you’re scissoring your legs.  Out and in is 1 rep.

REPEAT ENTIRE CIRCUIT 2 MORE TIMES FOR TOTAL OF 3 TIMES!  WHAT?  YES I SAID 3 TIMES TOTAL.   DO IT.

STAIRMILL 15 MINUTE INTERVALS.

Set stairmill to 15 minutes and Interval Setting.  Setting:  hard!  I did setting 8 and it got fast, just be mindful because you just did weights and your legs should be tired….so you don’t need to set it to highest setting and honestly think you’re going to pull it off;)   On the easier interval, skip a stair while walking up.  When it gets harder, then just single stair steps.

CONGRATULATIONS, YOU HAVE COMPLETED YOUR WORKOUT.  YOUR LEGS WILL THANK YOU BY TELLING YOU TOMORROW THAT THEY HAVE WORKED HARD.  THIS IS A GOOD THING IF YOU FEEL SORENESS THE NEXT DAY.  ALWAYS.

FOR MORE OF MY WORKOUTS, GO here.

Leg Workout—Strong and Long

27 Feb _DSC0922-HR

STRONG & LONG.

Legs have been my strongpoint since beginning lifting. I also carried a lot of weight in my legs when I gained weight but it came off quickest in my legs and I also packed on muscle very quickly. With my clients, I tend to love leg day because I feel it’s what I got really good at working. This is a bit of a different workout, as I incorporated more machines into this one, which I don’t have the tendancy to use much. I prefer using free weights and body weight vs. machine assisted, however, I believe it’s good to always have a balance of everything, and that everything can be used to help! After doing this workout, my abductors and adductors were very sore:) Make sure you see note at end for a tougher push after your weights!!;)

Remember, it takes knowledge/the proper tools, hard work, discipline, proper diet and patience to begin to see results. The instant results I listen to are if I’m sore or not. THIS IS GROWTH. make sure to rest your muscles at least 2 days after working them. IE. don’t do another legs day for 3 days later after this one. REST is where the growth occurs. Be patient, put the work in and results will come!

4×15 for everything. You can either go through entire workout 4 times or do 4×15 for each exercise or superset. Superset, keep it fast and strong. 30 seconds rest tops between sets. *if you are trying to build muscles quick and bulk, add weights or go heavy and lower reps (shoot for 3×8)
Pick a weight that is challenging for the last few.

*Warmup-walking lunges 1 minute

~Abductor machine, superset to
~Adductor machine

~Bench stepups with reverse lunge coming down (so do a step up, stay on one leg first, then as you come down, go into a reverse lunge). again, add weight if you want it harder

~dropset!!! Single leg, leg extension on machine. *Start with higher weight do 10 reps(I did 40 lbs), then drop weight to next one down and do 10 more then drop it one more weight down and go until burnout…

~Leg Pressdowns on Assisted Pullup Machine. (if you dont’ have one, you can do single leg bridges on back on ground) So put foot rest down and put foot (since we’re not targeting JUST glutes here, just put center of foot on it)…and push down…you’ll have to find a weight that works for 15 on each side. I make sure my other leg is not moving and that I’m in control the entire exercise. My hands just hold on to the top bar where you would use for a pullup.

~Walking lunges with dumbbells. your call on weight. 2 minutes time yourself.

~Goblet squat with kettlebell or dumbbell, superset with
~50 mountain climbers (1 rep is 1 leg moving in toward your face)

If you really want to make leg day BIG, then go to treadmill and put incline to 15, find a walking pace where you are starting off slow, then put speed up to where you are briskly walking. do this for 10 minutes. you should be sweating your heart out! If it’s too easy, you need to up pace.

Enjoy!

Shoulders & Back Superset

24 Feb Screen shot 2012-02-23 at 9.55.29 AM

I like to superset these two muscles because you’re not using them as much as you would use your Biceps when training back. They pair well together and you can get an individual pump going on.

You’ll go from one exercise to the next with little rest for a circuit. 30 seconds rest in between each set for drink of water or rest. 4×10 reps for everything

Warmup first set lighter weight

-Reverse Grip Lat Pulldowns Superset with
*For demo on Reverse Grip Lat Pulldowns, see demo in vid below
Reverse Grip Lat Pulldowns
-Shoulder Press Barbell superset with
-Kettlebell Windmills
*For demo on KB. Windmill Form or how to do see first part of video below
Kettlebell Windmills

-Seated Rows superset with
-Dumbbell Lat Raises superset with
-Turkish Getups with dumbbell

I sweat the entire way through, you should not be resting longer than 30 seconds. Get in the gym, do business! Took me 40 minutes and here are my weights and reps I was able to push out.
set 1 reps/weight set 2 reps/weight set 3 reps/weight set 4 reps/weight
Pulldowns— 12/100 10/120 10/100 12/85 *I did an extra 2 past the 10 I aimed for because I lowered weight…do that if you can
Shoulder Press—12/40 12/40 10/40 8/40
Windmill—- 10/10 10/10 10/15 10/15

Seated Rows— 10/110 12/90 12/90 I burned out on this last set.
Lat Raises— 12/10 11/10 8/10 6/10
Turkish Getups 10/10 10/10 10/10 10/10 struggled

NOTES:
felt a push to go longer and harder but my body was telling me I was tired

sweat throughout entire workout. not heavy sweat but a medium sweat.

Glute Workout Sure to Kick Your Booty!

19 Feb Untitled1

Everyone’s got a different idea of what they want the shape of their butt to look like. For me, I had a flat shaped butt and after 3 years, have started to see a much bigger change in my shape and I really enjoy it. I feel stronger through my exercises I do and feel my glute strength carry over into my leg strength.

I will say that my butt now does not fit into my pants like it did when I got really thin. I prefer it this way though. Either way you like your tush, just remember it will take time to develop muscle and a lot of hard work!! Who doesn’t love putting in hard work and feeling the results. Empowerment, self love, confidence, strength, pride….all great things!

I always start off with one warmup set of lighter weights with the first 3 exercises or so and see how I am feeling and then move into bigger weights or higher reps (depending on what you’re trying to do–goal wise).

ALWAYS WARMUP. ALWAYS.

1. You will be getting somewhat of a Leg workout here but it’s secondary. I would recommend doing a separate leg day, your farthest training day away from this, so your glutes get enough rest. You could also lesson the exercises here and just incorporate them into your leg day but if you really want to hit your glutes hard, do this on its own day. I do it once every other week and the other week will do glutes with my legs.
2. Your glutes should be shaky at end of workout, this is a good thing!!!
3. THINK about the mind-muscle connection when performing an exercise. Ie. When I do split squats I think about my glute actually firing and pushing the weight up vs. just thinking about getting through the push. It WILL make a huge difference in which muscle you are isolating if you think about it to create a deeper isolation. and that’s what we want, to maximize that.

We’ll start on the Smith Machine. If you don’t have a smith machine or workout at home, a bench with dumbbells in hand(or none) will work, but it will be more challenging if you have dumbbells than putting your weight back on the smith machine bar.

This is a superset: Repeat for a total of 3 times and rest 1 minute in between each superset
1. 12 reps on each leg—Smith Machine Split Squats pressing through heel with toes on plate *see image above and leg up on bench (driving through your heel, you will be pushing up the weight with your glute, vs. mostly with your quad.
-I started with warmup of 10lb plates on either side of smith machine and then went to 15lb total on each side.
-If you’re not sure what this is..here is a good description http://www.bodybuilding.com/exercises/detail/view/name/smith-single-leg-split-squat
2. 20 reps Stiff Legged Deadlift with Barbell and toes elevated on plate (KEEP BACK STRAIGHT, ABS IN TIGHT AND EYES SOMEWHAT UP SO YOU HAVE A STRAIGHT BACK AND DO NOT GO ALL THE WAY UP BECAUSE WE ARE NOT HITTING YOUR BACK, THIS EXERCISE IS MEANT TO HIT THE GLUTE/HAMSTRING TIE IN.


3. 10/each leg Single legged squats on bench. This may be very challenging for some and I’d say start on a high bench and give it a go. If you can’t get one, this will be a good determinant that you should work your glutes more! :) I go to a short bench and it gets hard QUICK. I will tell you that this is one of the best exercises that always gets my glutes on fire.

The farther away your foot is from the bench, the more glute it will hit vs. quad but you might have to start closer until you feel comfortable.

REPEAT two more times for total of 3 sets.

*I did some single legged jump ropes for my next exercise. It is an amazing thing to incorporate into your training and you’ll feel your calves, legs and glutes burning. 50 reps each side. It is challenging at first but surprisingly enough, becomes easy quick once you get hang of it.

LAST SUPERSET. SAME AS ABOVE
1. Standing Cable kickbacks 20/leg (you’ll need to find a weight that isn’t too heavy)

2. 20 per side. I did 30 lb. barbell. Barbell Side Squats

I always try to imagine pushing my weight back on my glute (no weight on my leg in my mind) and then sticking my butt at an angle backwards.
3. 40 Alternating Box Steps ups on HIGH BOX (maybe shoot for 20 if you are super shaky) Think about pushing through with your glute and when you step back off the box, the farther back you step, and the more distance from your feet to the box, the more glute it’s hitting vs. quad. Weights not needed here.

REPEAT TWO MORE TIMES FOR TOTAL OF 3 SETS

One more round of jumpropes single legged (50 per leg)

20 minutes Stairmill, pushing through glutes.

Remember, when it gets tough, PUSH THROUGH. Be mindful of your body and how far you are pushing yourself. If you feel an unusual feeling, then stop. If your muscles are tired, you can continue on if you’d like but know you will be sore the next day. Just a small disclaimer;)


It WILL HURT, IT WILL BE TOUGH, BUT YOU CAN TOUGH THROUGH IT LIKE A CHAMP AND LOVE THE FEELING OF YOUR MUSCLES GROWING IN THE MORNING! Also, make sure you rest your lower body the next day and maybe even the day after if you are very sore. I promise you those single leg squats on a bench will kick your booty.

Find me here on Facebook for MOTIVATION, HEALTHY TIPS AND UPDATES ON WHAT’S GOING ON IN MY LIFE OF BEING A BODYBUILDING.COM SPOKESMODEL!

Shredding Shoulders

21 Sep Screen shot 2011-09-21 at 6.04.19 PM

 

I’m about ready to TEAR YOUR SHOULDERS UP!

Follow

Get every new post delivered to your Inbox.

Join 150 other followers