Here is one of the lower body (quad/glute focused) workouts I did last week and looooved it!
Front squats (with barbell.. I use 40 lbs) 3 x 10-12
Side to side jump squats: 3 x 20
Sumo squats (stand with each leg on a separate bench or two platforms so that your legs are spread wide apart) holding 25 lb dumbbell: 3 x 10 (make sure to squeeze your butt at the top of the movement
Side to side lunges (concentrate on using your inner thighs to push yourself to each side) 3 x 20
Leg extension: 3 x 10 (I’m not “supposed” to do leg extensions according to my knee doctor bc I have a slight ACL tear among many other issues, so I use light weight- about 40 lbs.) After 10 reps with your highest weight, drop the weight and do 10 single leg extensions
Adductor machine: 3 x 10 at highest weight (not sitting with your back against the pad) then drop the weight and do 10 more sitting back
Glute kickbacks on laying hamstring curl machine: 3 x 10 each leg (watch youtube video for this) it is awesome at targeting your booty!
Leg Press: 3 sets; 10 reps at heaviest weight (feet wide) then 10 reps feet together
Single leg leg press: 3 x 12 each leg (do 6 reps with feet pointed out and 6 reps foot in center)
I have decided it may be helpful for me to write everyday on this blog to track my eating and workouts before Cancun so I can keep myself even more accountable.
I took a complete rest day last Wednesday from the gym and on Sunday didn’t do cardio, just did bis/tris/shoulders, so those are my two days of no cardio for the week. Today I will do sprint intervals and maybe a few ab exercises. Wednesday will be cardio and legs. Thursday will be a rest day from cardio but I’ll work back & chest. Friday will be cardio & abs and Saturday will be cardio and legs again. Sunday will most certainly be a cardio rest day because I have feeling I may be a little hungover from weekend festivities. =/ Alcohol definitely packs on pounds like no other. Even though when I do drink, I only drink either fresh squeezed lime mixed with tequila or other very low calorie (or as low as you can get with alcohol) drinks (ginger beer with vodka & lime juice is so good!) I can still tell a (bad) difference in my body the following day and several days after. However, I plan on being VERY diligent this weekend and only eating protein on Saturday to make up for the extra carb-y calories I’ll be consuming later in the evening.
5 weeks out plan is to keep doing 5 days of cardio with a 30 minute minimum. I also have decided to ditch the almond butter. 😦 It is extremely difficult as I am just obsessed with Justin’s Maple Almond Butter, but it has to be done. I told Jimmey to hide it from me last night, but I doubt he remembered to, so it’s probably still sitting there waiting for me.
Next week I will really need to get focused and may add in an extra 30 minute cardio session.