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Leg Burnout!

Yesterday was leg day for me. I’ve been breaking “leg day” up into 2 days: 1 day focused more on quads and the 2nd day on hamstrings and glutes (glutes pretty much get worked on both days..so do calfs).

I started the workout with a tabata on the treadmill that I found on The Petite Athleat’s blog:

  • Incline 12, speed 6.5–sprint for 20 seconds, rest for 10, 8 rounds. Ew.

It’s a good one! Pretty brutal but thank God it’s short. Here’s the strength circuit I did:

  • Squats at Smith Machine– 4 sets of 10 using 60 pounds. I placed weight plates underneath my heels, this puts even more of an emphasis on the quads.
  • Lunges at Smith Machine– 4 sets of 8 using 50lbs.

sm

I like the Smith Machine because I feel like I can add or subtract weight and not risk killing myself or others around me. I went over to the squat rack (just free bar) yesterday to play around with it but I felt a little nervous….like I needed a spotter. Maybe one of these days I’ll work up the courage to use it no problem!

Okay, this is when things got rough-each one of these is a superset:

  • Leg Presses on machine– 3 sets of 10 using 135lbs.
  • Squat jumps– 3 sets of 10

 

  • Walking Lunges– short stride (more emphasis on quads) 3 sets of 10 on both legs holding 15lb. dumbbells
  • Lunge Jumps– 3 sets of 10

 

  • Side Lunges– 4 sets of 5 on each leg holding 15lb. dumbbells
  • Skaters– 4 sets of 5

1001-skaters.previewSkaters are tough!! Try to stay as low as possible. You’re basically hopping off one foot onto the other.

  • Calf Raises on Leg Press Machine- 3 sets of 10 at 135lb.

I also threw in some abs at the end:

  • Crunches on Bosu Ball-3 sets of 10
  • Mountain Climbers on Bosu- 3 sets of 10
  • Swiss Ball Pass- 3 sets of 5

My butt cheeks are so sore today. Like, getting through the day’s gonna be tough. I had big plans of running for 40 minutes…that’s gonna interesting.

 

What’s your favorite lower body exercise? Have you used the Smith Machine or Squat Rack?

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