Wednesday Workout - Legs!

Legs day at the gym is one of my most absolute favorite days because of how many different exercises you can do. You can isolate muscles and just do quads, hamstrings, glutes or you can do it all! But most of all who doesn't want to look good in a cute pair of shorts this summer!

I typically change up my workout routine every few months so my muscles don't get used the same motions and repititions. So here lately this past month this is what i have been doing.

Goblet Squats- 3 sets of 10-15 reps

This is one of the easiest squats to do and it provides a good warm up for your quads and hips.

Leg Press Machine- Single Leg Presses 2 sets of 10-12 reps and 3rd set to failure

Good Mornings- Use a 20-30lb barbell and set it on your shoulders behind your neck. While slightly bending you knees bend down until your back is parallel to the floor. Do this for 3 sets of 10-12 reps

Glute Kickback Machine aka the Booty Blaster- 3 sets of 12-15 reps
One of my most favorite machines because it gives a good leg workout but it also works your glutes really well! I use 35-50lbs but please start lower and then work up if it is too easy.

Hack Squat Machine- 3 sets of 10-12 reps

Calf Machine- 2 sets of 10-15 reps and 3rd set to failure Depending on your gym there may be a few different machines (ie. seated calf raise, standing calf raise) so pick which one you feel works best for you.

Lying Leg Curl- 3 sets 10-12 reps
One of the reasons I like the lying leg curl is that you can isolate your legs and do one at a time. You naturally have a dominate leg so by isolating and working each leg individually you are getting the equal amont of work for each leg.

These are just some of my favorite leg exercises. You can mix and match (ie quads, calves, hamstrings in one workout) or you can isolate and just work quad or just work hamstrings and you will still get a good workout.
One of the biggest things I stress when lifting is form is the key! If you don't have good form you are setting yourself up for injury! Also go slow if you feel like you need to rush through the reps maybe take it down in weight so that way you can go slower to work on form and feel the burn just that much more.
Also if you aren't sure of what these exercises are go check out Bodybuilding.com as they have a workout section that goes over exercises for any part of the body. It is good to use to find new exercises so your muscles don't get used to the same 5 moves every time you work out!
So go enjoy the workout!

*Editors note- I totally work this like 2 weeks ago but has had such a crazy schedule and didn't realize i didn't hit send! 

Weekend Workout - Crazy Cardio!

So everyone knows why making cardio apart of your weekly workouts is good for you (heart healthy, builds endurance, speed up metabolism, etc) but I always get bored halfway through my workout so I combined a few together to always keep you on your toes.

I mixed plain ol running, high intensity interval training (HIIT) and incline walking all in one. It's super easy and because it is always changing there is no time for boredom and it is done in 35 minutes!

So here's the breakdown in minutes:

0:00-1:00- walking at 4.0

1:00-7:00- running at a steady running pace (I am slow like a turtle and run about a 6.5-6.8) but run at a 1.0 incline

7:00-9:00- walk at 4.0 

9:00-10:00- run at a 6.5

10:00-12:00- walk at 4.0

12:00-13:00: run at 7.0

13:00-15:00- walk at 4.0

15:00-16:00- run at 7.5

16:00-18:00- walk at 4.0

18:00-19:00- run at 8.0

19:00-21:00- walk at 4.0

21:00-22:00- run at 7.5

22:00-24:00- walk at 4.0

24:00-25:00- run at 7.0

25:00-27:00- walk at 4.0

27:00-28:00- run at 6.6

28:00-31:00- walk at 4.0 at a 8.0 incline

31:00-35:00- walk at 4.0 at a 15.0 incline

These are the speeds that I use when I do this workout of course you can adjust higher or lower for your workout based on what is comfortable. But I can say that you will be exhausted when you are done! 

Happy Cardio!

Weekend Workout

Since I have been deployed I have struggled with what to write about because I feel like there is only so much to say before it seems like every day is Groundhog's Day here. And then it dawned on me...

Why not write about fitness! I became a certified personal trainer in June of last year and I truly enjoy working out so why not share the knowledge with you guys!
One of my favorite things to do is work my core. It is one of the most important parts of your body to keep strong because you use your core more than you think you do; from proper posture to carrying kids around the house! So here are my top 5 core exercises.

1. Heel Touch

Keeping your legs as straight as possible lift your shoulders and your upper back off the ground to touch your heels. Do this for 30 seconds and try to get 15-20 reps.

2. Reach for the sky
Start lying flat on your back with your arms extended past your head. Then bringing your arms up start to come up and lift your shoulders up. Continue keeping your arms straight until you are fully upright. You can do this with or without a weight. Do this for 60 seconds and try for 30 reps. *Note I only have photos of the 2nd and 3rd steps as I couldn't zoom out enough in my room to get the first step in.

3. Boat

Extend your arms straight out and keep your legs out as well. It is important to keep your back straight and not slouch. Hold this position for 30-45 seconds. This works all the core as it is a good balancing exercise too.

4. Russian Twist
Assuming the position twist from side to side touching the ground as you do it and do this for 30-45 seconds. You can also use a weight instead of clasping your hands together.
 

5. Plank
Hold this position and it is very important not to let your back sag as that can cause some lower back pain. You can do this on your elbows as shown below or also on your hands will your arms fully extended. Hold this for 30 seconds. Alternate dropping one knee lightly to the ground for another 30 seconds if you want to kick it up a notch. This will also work your shoulders and triceps.

6. Side Plank

This can also be called a side bridge. Hold this position below for 30 seconds. Then alternate to the other side and hold for 30 more seconds. You can do this in conjunction with a regular plank. This works your side obliques and shoulders too.

These are just some of the many ab exercises out there but they are easy to do at home and don't take very long to do at all. And you can always increase your time or reps if you want to increase the intensity of the workout.