Yesterday I was finally back in the gym. It had been a while since I went because of my wisdom teeth surgery and I didn’t have a car for a few days. I don’t get too worried when I can’t make it in every day like I would like to because I eat healthfully and know how to work out effectively. That’s one of the biggest things I’ve learned in the last few years. The stress of weight fluctuations, eating, and working out have all dissipated as I actually learned what I was doing!
Since it had been a while, I wanted to work my biggest muscle group right off the bat: Legs! Actually, I wanted to do arms since I want more toned arms… But working legs is a more effective total body calorie burner, since muscular legs require a LOT of calories to get through the day.
Here is the workout my mom and I did. If you’re a beginner, that’s perfect, because my mom is too! Also, I believe more in utilizing body weight and using dumbbells/barbells than machines- so some of these can be done at home.
If you are still unsure of how to do one of these, I would highly recommend watching someone do it on youtube or on bodybuilding.com. That’s how I keep learning!
LEG & BOOTY DAY!
–We started with some stretching, since I have been sitting at my desk a lot and needed a good stretch
–-PLIE DUMBBELL SQUATS: 2 sets of 15
Set a dumbbell in between your legs (with the weight standing up), and stand with a wide stance, toes pointed out and knees flexed.
My mom used an 8 pound weight and I used a 12, but how heavy the weight is isn’t that important for this one.
Squat down until thighs are parallel to floor, maintaining a flat back and good squat form. Pick up weight and stand, extending up onto your toes if you can (advanced).
Holding weight, lower back down in squat again. Don’t set the weight down, but get low enough for it to touch the floor if you can. Each squat is one rep.
—OVERHEAD SQUATS: 3 sets of 10
Select a barbell that is the right weight for you. My mom went with the lightest one and I went for the second heaviest one (20 her and 35 me I think)
Pick up barbell with palms out and wide grip. Lift it up and over your head in a shoulder extension and rest the barbell on your shoulders behind your neck.
Feet: pointed out, spread slightly wider than shoulder width for support
With your hands on the bar, back flat, and head up, squat down. Push back up through heels to standing position for one rep.
—WALKING LUNGES WITH PLATE: 2 sets of 15-20
My mom loved these because they were really hard and she felt how hard her legs were working, which was really satisfying to her.
Select a weighted disk/plate from the bench press station. I went for 25 lbs and my mom used 10. Hold it with both hands against your chest.
Do walking lunges, alternating legs, until you have hit 15. Then turn around and lunge back to start.
Eventually you should be holding the plate overhead, but this is hard enough for a beginner.
—GLUTES BRIDGE: 2 sets of 20
Lay on a mat on the floor on your back. Have palms face down next to your body and knees bent.
Lift hips up into the air, squeezing glutes, with feet on the floor. Lower back down for 1.
—KICKBACKS: 3 sets of 20
Get on a mat on the floor on your hands and knees. Put your palms on the floor below your shoulders
Kick one leg back behind you, up into the air. If you perform this properly, you will feel it in your glutes right away
Bring leg back down, and do the other leg. Count to 20 for one set.
—HIP THRUST: 3 sets of 8-12 reps
Have arms on a bench behind you like for a tricep dip. Legs bent in front of you with toes pointed.
Extend hips up and push body upwards, using legs- especially hamstrings. Then lower back down.
—STANDING SQUATS: 3 sets of 10
Just good old fashioned squats with a bench behind you to make sure you go low
—SPLIT LEG LUNGES: 3 sets of 12
Lunge forward with one leg, and move leg behind you down and upwards for one
—BOSU BALL SQUAT: 2 sets of 10, each leg
Have one foot on the squishy side of a bosu disk and the other far away, wide stance
Palms clasped together in front of you OR holding a kettle bell
Squat down, minding form. It will be extra hard for the leg on the bosu. Switch legs and repeat movement.
We finished up with some core work and more stretching.
What is your most favorite and least favorite body parts to work out? I always dread leg day, mostly for the weighted walking lunges. Today is BICEPS AND TRICEPS, so I’m excited. My favorite of all, though, are SHOULDERS!