Legs for DAYS workout write up PLUS upcoming challenges

Oh hey!!!!!!!

So, if you follow along on INSTA then you likely know that my regularly scheduled leg day was derailed a bit. I got to think outside the box and play around a bit :)

Before the workout, I feel it is best to explain WHY I do certain things…..you see, I got LEGS. I have big legs and have had them all my life. They gain easily and in order to keep them lean, I have to workout in a specific manner.

legs and glutes leg work Musclemania LEGS Insert leg song of choice here…….

This is the last year of leg changes. My quads are over excited little boogers, so I work the heck out of hammies and glutes, leaving quads alone for the most part. That’s just what works for me!

This workout is minimal equipment and was done in my garage. You can feel free to add a bit to it if you like. You will need a timer of some sort at the end (I prefer Tabata Pro App).

First, warming up is CRITICAL! I use a variety of moves to warm up my hips, hams, glutes, lower AND upper back as well as core work. This will make sure your work environment is safe.

Now, the fun part :) This workout contained 3 distinctive parts.

Round 1: loop or therapy band (a regular exercise band can work, or body weight is you have nothing).

Perform each move 30x with no rest between sets

Lateral walking

Banded squat

Monster Walk

Round 2: you need a heavy dumbbell or kettlebell, bench or raised surface and a band for upper thighs

Perform in a circuit, 4 sets of 15-20 reps each (I used kettlebells, 25-44 pounds)

Sumo squat (4×15)

KB Squat on bench (4×15, butt touches bench)

Banded hip thrust (4×20)

Round 3: the Cinnamon Bun Burner :) You can do this with NO weight, but I used a 25 lb KB

Set timer for 30 seconds of work and 5 seconds of rest, 6 cycles, 5 Tabatas (if you have the app; otherwise you are simply going through the whole thing 5x)

There is NO resting here.

Single leg hip thrust Right

Single leg hip thrust Left

Alternating side to side lunge (sometimes called a sliding lunge)

Single stiff leg dead lift Right

Single stiff leg dead lift Left

Reverse hyperextensions

Do this 30 seconds per move, 5x through for roasty-toasty buns :)

Make sure to refuel afterward (I chose a Len and Larry’s Cookie and some protein) and drink plenty of water.

CHALLENGES!!!!!!!!!!!!!!!!!!!!

If you’re tired of starting over all the time, try the Fall Eating Challenge HERE.

 

Also, follow me on INSTAGRAM and take part in a totally FREE fat loss challenge for the holidays.

I’ve been working tirelessly to pack on muscle and the holidays seem like a great time to lose fat right?????

Really, we all get tight on time during the Thanksgiving and Christmas season….soooooooo, I’ve decided to try something a little out of my box of comfort and see where it can take me. I’ll be experimenting with Intermittent Fasting (which I already do a form of) and HIIT training each day. This will cut my workout time down and allow me to focus on other fun things about the season, like making and eating cookies. Wait, that went south……but we all know I do it. So, you can follow me on INSTA to get my daily workouts, my eating philosophy, my cheater cheater pumpkin eater recipes, AND my world famous, not-spending-my-time-on-this-and-always-in-bad-lighting-PHOTOS!!!!!!

You’re sold right?

The cool thing is we’re all just along for the ride here. Wanna learn the HOW TO of succeeding? Try the eating challenge. Wanna see pics and follow HIITs? Do the INSTA challenge. Wanna be a bad A? Do both :)

Got it?

Let’s get it together!!!!!!!!!

Michelle

FREE Workout Wednesday: Total body workout, slim hips and thighs

I’ve been SWAMPED lately, but all good things are coming to MCF!

Enjoy this workout while you wait :)

Meal Plan for Bikini Comp Rounding Out

Ok, so some people out there have the blessing of junk in the trunk…….personally, I don’t :(

Any junk in my trunk has to be strategically placed there! I’m an easy gainer everywhere (meaning I can gain fat or muscle pretty easily) except my rear, so my workout split and meals have to help me round out without rounding everything. Confusing? Absolutely! But worth it in the end…hahahaha, pun not intended, but funny anyway. If you are among the blessed, cut down on fats instead of increasing….score one for flat butt ladies. Let’s move on shall we?

Rounding out for Bikini Comp*:

Pre-workout. Hot lemon water upon waking. Smoothie, 8 oz water, 1/3 cup cooked oats, 1/2 banana, 1 scoop whey protein.

During workout. AMINOS!!!!! I dig Optimum Nutrition.

Post workout/breakfast. 1/2 cup oats cooked in 1 cup water, blueberries, strawberries, any berry…..1 tablespoon coconut oil, 2 eggs.

Mid morning snack. My green drink.

Lunch. 2 cups salad, 1/2 avocado stuffed with tuna salad, drizzle 1 whole lemon over.

Afternoon snack. Apple and peanut butter OR protein shake and small handful of almonds (if I’m lower carb that day).

Dinner. Grilled salmon steak (or just grilled/broiled fish, no need to get fancy), 2 cups veggies, 1/4 cup rice or baked sweet potato.

Late night munch (before bed if hungry). Protein “ice cream”. I mix 3/4 scoop protein (casein would rock here) with 6-8 ox coconut/almond milk and 1 tablespoon chia seeds. Mix well, place in freezer at least 1 hour before you need it!

 

Glute rounding moves:

I have found bilateral training to be a great way to round out glutes. Here are some of my fave moves…

Sumo squat with wide stiff leg dead lift

Walking lunges (I honestly do 200 or more a week)

Step Ups

Curtsy Lunge

Bulgarian Split Squat

Pop Squats

Skater Lunge

Glute kick back

The Jane Fonda (otherwise known as a bridge or hip lift)

Blend these together, mixing reps for best results.

Need more workouts? Check out my YouTube page for free workouts and nutrition advice, follow me on Twitter for weekly booty calls or check me out on Bodybuilding.com for motivation.

 

 

Have a healthy day!

Michelle

 

* Just a note: I do NOT eat the same thing everyday unless I’m just shy of my goal. You can feel free to mix it up, so long as your macros stay in balance.