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

Funny Thing Happened Today…..

Good morning!

Let’s all get caught up real quick, shall we?

I just started back at the iron yesterday after a 3+ week break (it was forced) due to some health issues (not caused by lifting).

So….I’ve had a few mixed emotions.

First, I am excited to get back to the gym….however, that feeling is followed by the quick second of not wanting to leave home made harder by being home bound for so long. Any introverts feeling me?

Getting up the last 2 mornings has been a mixture of those 2 emotions in some way….going to bed is the same as I seem to talk myself out of going by the time I close my eyes.

THEN, I remember how I FEEL when I go regularly***(see note at bottom)

Funny-memes-how-I-feel-after-the-gym Something like that :)

This morning was my first leg day in what felt like forever, and after yesterday’s eh back workout, I wasn’t too pumped. So, I put on my fave Converse (the BEST for leg days) and set out to train these sticks that have taken me through life so wonderfully.

The workout itself wasn’t epic at all (I don’t favor epic as I try to aim for consistent), but it felt great. I trained legs unilaterally (one at a time) to address the many imbalances in my lower half AND the weight pushed wasn’t too shabby for such a break.

Two very rewarding things happened because of my consistency:

  1. A guy came into the sauna and asked how long I had been lifting. This is sauna guy’s favorite question….and mine too :) . See, these past few weeks I’ve felt small and not in a good way (why do women always strive for small anyways????). My midsection felt fluffy and my arms look like little noodles, lacking the curves they had not too long ago. So this question came as a great source of motivation for me. You see, I’ve been working out for 10 years (12+ years of yoga) and lifting consistently for 4 years. The body goes through an ebb and flow, but my soul mate workout is still there when I’m ready to pick it back up. My muscles start to remember the grip of the bar and the press of standing. I train for something far bigger than a show…..I truly train for the flow of life itself. Other than my marriage, this lifestyle has been my biggest commitment.
  2. A lady in the locker room (who had a cute workout top on) asked, “Didn’t ya’ll have some kind of show this past weekend?” It took me a while to realize that the “ya’ll” meant competitors. I had been added to an elite group. Even if you competed once (or 20 times) and no longer do, it is still an elite group. The group isn’t about who came in the leanest…..it’s about being a finisher. Did you know that under 5% of people actually have what it takes to finish out the goal of competing???? True story. It’s strength of mind and character that gets us there and it’s that same strength that keeps us going when life gets tough. She ended the conversation with wishing me luck on this weekend’s comp. In my eye, I am nowhere near competition shape, but she sees me in a different light.

bursting pipes gym meme

That begs the question of why can’t we see ourselves in that light?

When I go to the gym I wear long tights and baggy tops (although sleeveless cause YEAH!) so it wasn’t my six-pack (which is in there somewhere) or my lines that made her think I was ready for comp…it’s my passion lived out in the gym.

I’m grateful for the passion that I have. The passion in the gym is a gift! I start every morning with quiet time and a thankful prayer. I dedicate my workouts to those who cannot move, even though they desperately want to. I think about what I could be doing each day to inspire women to become the best version of themselves….the version outside of the aesthetic. That’s the one thing I think of and strive to do whether health permits the gym or not. That is my calling and I work out to ensure I am fit for my calling….not my jeans.

Now it’s your turn.

What light do you see yourself in? Does it match the light others see? Are you practicing a life of passion?

I’d love to hear, and I am listening! Let me know how I can inspire you :)

And by the way, thanks for inspiring me….

Michelle

***NOTE: heavy-duty weights is MY soul mate workout and the one I love the most…..you find the freedom to try things and figure out yours. There is no one way.

Strong Camp 14 Photo by Paul Buceta taken at Strong Camp Houston 2014

 

WorkIT Wednesday: Hump Day Workout

Hey Mike! Mike, Mike, Mike!!!!!! It’s HUMP DAY!

Oh yeah, baby. Today’s workout is dedicated to your lovely humps. Whether you are building the booty of your dreams or tightening what your momma gave you, incorporate this superset focused workout once a week to see results.

Hump Day Workout:

Warm Up. I usually only hop on the cardio equipment for leg day. Warm up for 5-10 minutes.

First set:

Dumbbell Squats. Run the rack with these. Start with a heavy weight and do 10 reps, then drop weight 3 more times of 10 reps. Do a total of 4 sets.

First Super Set (perform first exercise and immediately follow with the second; rest for 30-60 seconds in between sets):

Barbell Squat. 15 reps

Pop Squat (some people call it a jump squat, but move the feet out and in). 30 seconds.

Repeat 3x

Second Super Set:

Weighted walking lunge. 40 reps (20 on each leg).

Switch lunges. 30 reps (15 on each leg)

Repeat 3x

Third Super Set:

Quad Extensions. 15 reps

Seated Hamstring Curls. 15 reps

Moving lateral squat. 30 reps

Repeat 3x

Finisher:

Bring a band (one that is a circle with no ends and LOTS of resistance) and perform Monster Walks for 2 minutes. Rest and then do it 2 more times.

Monster Walk: With band snug at mid calf (NOT the ankle or knee joint!), separate feet and assume squat position. Without losing your position, take large steps forward and then backward. Try to cover some ground.

If you have any legs left, hop on the stairmill for 20 minutes :)

Here’s to your humps!

Strong Camp 107 Photo by paulbuceta.com