Hi! Hope you’ve had an amazing day so far <3
A pic of Bell, because she looked so pretty standing in the hallway:
We’ve had a great morning over here:
a Bodypump class,
(found these printed Reebok leggings in the depths of my closet! On sale right now, too.)
Liv’s yoga class, and some errands that were left over from yesterday.
It’s SQUAT DAY today 🙂 How’s the squat challenge going? Keep it up with your awesome check-ins, tweets and Instagram pics. We’re halfway through the challenge already! Since I’ve received some requests for more leg workouts and tips, I thought I’d do a little post with some ways to get more out of your leg strength training session.
Here are some ideas to take it to the next level:
-Add plyometrics or cardio blasts. In between each set of exercises, add in some plyometric (power!) movements or cardio blasts. Some ideas: jump squats, jumping lunges, step-ups, side-to-side hops, burpees, suicide drills, rowing intervals or sprints. Not only will this help to increase power in your legs, but will also elevate your heart rate to burn more calories while you’re strength training.
-Run for the hills! Hills are an awesome way to add some extra *excitement* to your next leg workout. After you’ve completed your strength training session, hop on the treadmill, spin bike, or Stair Mill and crank the resistance every 30 seconds to 1 minutes. Once you hit your personal max challenge level, hold it there for about 1 minute, decrease the resistance and repeat.
-Add in some WEIGHT. Legs are large (and stronger) muscle group, so they’re able to carry more weight. If you find that you aren’t fatigued by the end of your first set, experiment with a slightly heavier weight for your next set.
-Try tempo variations. This is one of the many reasons why I love BODYPUMP so much: tempo variations to challenge the concentric and eccentric portions of the movement. Try lowering the weight for 3 counts and rising it for 1, or performing slow repetitions followed by a set of faster reps. Anything you can do to create change will initiate change within the body, so have some fun playing with the tempo.
-Lunges and squats are your friends. If you want to get in a killer lower body workout, don’t skimp on the kings: squats and lunges. There are also a ton of variations in the sea! Here are some of my favorite ways to lunge and a squat burner with different variations.
-Don’t stop moving. If you want to get more out of ANY workout, keep moving the entire time. Focus on really working while you’re there, and you’ll find that you’ll be at the gym for less time overall.
-Allow adequate rest. This is a given, but I always like to throw out a reminder that the body recovers and becomes stronger during periods of rest. You have to do the whole “rest” thing to let that happen, mmm k?
-On the same note, follow a schedule or training plan. If you know what you’re going to do, you’ll be more likely to stick with it. Need some ideas? Check out the September workout calendar here! Also, newsletter subscribers (including new subscribers) received a free 30-day meal and fitness cheat sheet last week if you’re looking for some inspiration. Just click the box below when you leave a comment to get yours.
What’s your favorite (or favorite-ish haha) leg exercise?
What’s something you do during your workouts that makes you feel more successful (aka saying, “CRUSHED IT!”) when you leave?
Hope you have a wonderful night <3