Tag Archive for leg workout

8 Weeks to a Killer Booty

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piclab

It almost never fails when I meet women in the gym: everyone wants a nice butt and great legs.

I’ve always been a big fan of leg/glute workouts. There was a running joke at the gym for a long time where everyone basically thought all I did was work my butt and legs.

(Obviously that wasn’t true)

I will admit, though, I LOVE working legs and glutes. Because of this, I’ve experimented a LOT. I’ve learned from the best of the best, and I’ve been practicing for 8 years (officially last month!). As a trainer, I get to experiment with my clients, too! They love (and hate) it. Since I can’t reach all of you, I wanted to put something out there that you could use to build the legs and butt you’ve always wanted.

8 Weeks to a Killer Booty & Gorgeous Legs

The exercises (click on the exercise for a video demonstration):

  1. Deadlifts
  2. Back Squats
  3. Hip Thrusts
  4. Bulgarian Squats

Here’s what to do:

You can do this program for as long as you want, but I’d suggest taking a de-load week every 8-10 weeks (depending on you and what you/your body needs). You’ll work your legs 3 times per week and I would suggest doing upper body 2 times per week. For example, you could perform legs on M/W/F and do upper body on Tuesdays and Saturdays. Choose weights that allow you to perform the recommended reps. If you can get through the set easily, you need to up the weights. If you can’t get to the minimum number of reps, you’ll need to go lighter.

The goal is to increase your weights every week. For example, if on Day 1 of Week 1 you get your deadlifts up to 135lbs, on Day 1 of Week 2 you’ll try to get 140lbs. Do this for each exercise/day.

Day 1:

Deadlifts: Perform 5 sets of 4-6 reps

Back Squats: Perform 3 sets of 10-12 reps

Bulgarian Squats: Perform 3 sets of 12-15 reps

Day 2:

Hip Thrusts: Perform 5 sets of 4-6 reps

Deadlifts: Perform 3 sets of 10-12 reps

Back Squats: Perform 3 sets of 12-15 reps

Day 3:

Back Squats: Perform 5 sets of 4-6 reps

Bulgarian Squats: Perform 3 sets of 10-12 reps

Hip Thrusts: Perform 3 sets of 15-20 reps

You can also add in any of the following at the end of a workout. I recommend picking 2 exercises and doing 2 sets of each for 20-30 reps as a “burn-out”:

–Banded Lateral Walks

–Banded Hip Abduction

-Banded Duck Walks

–45 Hyperextensions (can be done with or without weight)

–Swiss Ball Hip Adduction

–Kneeling Hip Thrusts

 

As always, check with a doctor before beginning any new exercise program. If you have questions, feel free to leave a comment below!

 

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Tuesday Workout & Fun Fitness Survey!

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Hey Hey!

How’s your day going? Mine started with a half-asleep-but-killer leg workout!

I got to bed a little bit later than planned last night and was a little slow to get going this morning!

My workout started with heavy squats and I think I was yawning in between each set. 😀

I ended up doing this workout:

  • Squats: 4 sets of 5 reps (135, 145, 145, 145)
  • DB Walking Lunges: 3 sets of 12 (20 lb DB’s)
  • Medicine Ball Jump Squats: 3 sets of 15 (16 lb med. ball)
  • 45* Hypers: 2 sets of 20 (25 lb plate)
  • Banded Hip Thrusts: 2 sets of 20 (heavy + extra heavy band)<—-these were HARDDDD
  • Leg Extensions: 3 sets of 12-15 (90, 110, 130)
  • Lying Ham Curls: 3 sets of 10-12 (50, 60, 60)
  • Banded Hip Adduction: 2 sets of 30 (heavy band)

My legs are definitely a bit shaky after this and I’m pretty sure I’m walking funny!

fun fitness survey

I saw this blog survey on the interwebs and since I love filling out forms, I just had to do it!

1. What did you eat for breakfast?

A Chocolate chip banana muffin that my mom sent me home with (YUM), some grapes, and a coffee. Normally I do eggs + egg whites and fruit, but I changed it up today!

IMG_9093

Photo doesn’t do it justice. SO good!

2. How much water do you drink a day?

Not sure. I keep a bottle with me wherever I go and drink throughout the day.

3. What is your current favorite workout?

I love lifting weights.

4. How many calories do you eat a day?

Anywhere from 1700 – 2400. I eat what I want, but don’t try to hit a certain number each day. That’s just where it falls.

5. What are your favorite healthy snacks?

Fruit, Quest Bars, coffee (that’s a snack, right?!), and nuts.

6. What do you usually eat for lunch?

My go-to: brown rice, a turkey burger chopped up (or chicken), avocado and hot sauce

7. What is your favorite body part to strength train?

Legs and Booty!!

IMG_9018

8. What is your least favorite body part to strength train?

Triceps.

9. What are your “bad” food cravings?

I don’t really label my food as good or bad. But for the sake of this question….sour candy!

10. Do you take vitamins or supplements?

I have been taking the About Time L-Glutamine, Multi-Vitamin, and Joint Supplement recently.

IMG_9089

11. How often do you eat out?

I grab food from Whole Foods and the Co-Op (like Whole Foods) quite often, but other than that, maybe once per week.

12. Do you eat fast food?

I haven’t had fast food in years unless you count a McDonald’s ice cream cone every now and then 😀

13. Who is your biggest supporter?

My parents, family, and boyfriend. (and Oscar too!)

14. Do you have a gym membership?

I work at a gym, so yes.

15. How many hours of sleep do you get a night?

Realistically 7ish.

16. Do you have a “cheat” day?

No. I eat what I want for the most part. Some days I try to eat less junk than others.

17. Do you drink alcohol?

Nope.

18. Do you have a workout buddy?

Sometimes I workout with Charlie or friends, but usually I’m on my own. It’s hard to find the RIGHT workout partner (possibly even harder than finding the right life partner haha….but really.)IMG_8918

19. What is the best thing that has changed about your life since committing to a healthy lifestyle?

My confidence. I used to be shy. I was unsure of myself when going after things. Now, I feel like I can take on the world! It really is life-changing and hard to describe unless you’ve experienced it.

20. What was the last healthy thing you did?

I worked out this morning! Woohoooo.

Questions of the Day:

1. Pick one survey question and answer it in the comments below!

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Good & Bad

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Wow, this week has flown by! I feel like I say that a lot. It’s been a mixture of good and bad.

Good

I finally sucked it up and started squatting with low bar. This means the barbell sits lower on your shoulders than a normal squat. It feels SUPER awkward, but it distributes the weight throughout your body better and usually makes it easier to squat heavier. Getting past the awkward feeling is by far the hardest part, but once you do, the results are awesome. I squatted 160 lbs for 3 reps the other day, whereas when I did normal squats last week, my 1 rep max was 165. I am really excited to see what my 1 rep max is with a low bar squat.

Here’s the difference between normal bar and low bar:

back-pain-high-bar-vs-low-bar-squatsPhoto Credit

Bad

I haven’t gotten much sleep this week and consequently have been a little grumpy. It’s amazing what a lack of sleep can do to you. I’m doing a photo shoot on Saturday (see below), but plan on fully taking advantage of my first free day in WEEKS. Not that I’m complaining, as it has been a fun past few weeks/weekends, but I literally haven’t had a day to myself in over 3 weeks. I need it.

Good

I’m working with a fellow FitFluential Ambassador this weekend and will be demoing a bunch of exercises for a new iPhone app that is coming out! It looks really cool, so I will definitely spread the word when it’s out! You’ll see my familiar face/body in the entire exercise glossary! 😀

Only a few days left to get my FREE 10 Day Sexy SlimdownDownload here: http://FitLizzio.com/sexyslimdown Whether you're looking to get back on track or just need a little boost/challenge to help you break through a plateau, this is for you! This FREE eBook includes: 10 Days of Workouts10 Day Meal Plan Full Grocery ListFull Exercise Demo LibraryBad

I don’t recommend walking 19 miles in a matter of 2.5 days. It’s not a huge deal, but I hurt something in my foot last weekend and it’s just been an annoyance. I’m still able to walk, run, jump, etc. but it’s just a naggy little thing that is bothering me. I’m hoping a little R&R this weekend will heal me.

Good

I love my best friend. I know this is cheesy, but this little guy makes me so happy! I love watching him goof around, play with other dogs, and just be a light in the room. I’m lucky to have this mutt!

Oscar is my hero.

In other news, I’ve been really digging my workouts as of late. I’ve been mostly focusing on getting stronger and throwing a little HIIT in between. Here’s what my workouts looked like this week:

Sunday: HIIT – 20 minutes

Monday: Legs (colored pairs indicate supersets)

  • Hip Thrusts: 185 x 12 (3 sets)
  • Banded Hip Abduction: black band x 30 (3 sets)
  • Leg Extensions: 70×15, 90×12, 90×12
  • Supinated Hamstring Curls: 50×15 (3 sets)
  • Box Jumps: 24 in. x 10 (2 sets)
  • DB Step Ups: 22.5 x 10 (2 sets)
  • Burpees: 10 reps (3 sets)

Tuesday: Shoulders + HIIT – 20 minutes

Wednesday: Full Body (Heavy Squats, Heavy Hip Thrusts, Back Extensions, Banded Lateral Walks, Incline Press, Chin Ups, Hanging Leg Raises)

Thursday: 15 min. Cardio to warm up, then a high rep, light weight full body workout including Leg Extensions, Supinated Hamstring Curls, DB Squat to Press, Rear Delt Raises, and Underhand Barbell Rows

Friday: REST

Saturday: Exercise Demos 🙂

Question of the Day:

1. What is 1 good thing and 1 bad thing that happened this week?

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Lots of Sleep + Leg Workout

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Happy Monday friends!

How was everyone’s Halloween? Curious to know how mine was? Well, I’d tell you but I was asleep for it. No joke, I passed out around 8pm and slept clear through 8am the next day. I woke up a few times to rain (yay!!!), but that was it. I felt like a new person, but also really strange. I haven’t slept that much in a LONG time. I guess I really needed it.

Saturday, Charlie and I headed up to the studio to work with one of his clients. They are a prog/metal band and were recording drums. I helped him get set up and get tones. It was a good way to start the day! After trying to satisfy my stomach (omg, SO hungry lately!), I decided to head to the gym for a workout. I was in a different part of town, so I just went to the  local 24 Hour Fitness and got a day pass. It was interesting, to say the least, but it did the job!

24hr(way to follow directions people!)

Saturday night was another early evening. We made one of our favorite dishes, which is our version of Chipotle.

YUMMM!!! Making out version of Chipotle at home on this fabulous Saturday evening. Love the colors and smell of these vibrant veggies!!!After we ate, we started watching Homicide Hunters. I only made it through 1.5 episodes before I passed out on the couch. I must have been really freaking tired. I slept another 9 hours Saturday night!

Sunday morning, I was as fresh as they come. With that much sleep, how could I be anything else?! It made for the perfect combination to do a leg workout:

-4 sets of 15 reps: Kettle Bell Goblet Squats w/ Med. Ball Jump Squats

-3 sets of 10 reps: Barbell Good Mornings w/ Barbell Reverse Lunges

-3 sets of 10 reps: Leg Extensions w/ Supinated Hamstring Curls

-3 sets of 10-12 reps: Barbell Deadlifts

-3 sets of 15 reps: 45* Hypers w/ Jumping Lunges

Looking back through this, no wonder I was so exhausted by the end! Midway through the deadlifts I wanted to throw in the towel, but I pressed on. One of the BEST tricks that I use for myself is to write my workouts out on paper before I start. This way I won’t just quit when I start feeling tired. If I have a plan going into the gym, I’ll always stick to it and won’t quit until I’m done.

Hope everyone’s day is off to a great start! I’ll be back later talking about Pummelo’s and an update on my No Added Sugar/Fake Sugar Challenge!

You can see my other updates here:

No Sugar Day 5

No Sugar Day 7

No Sugar Day 9

Question of the Day:

1. Do you write out your workouts before you head to the gym?

2. What do you do when you’re ready to give up during a workout? Move forward or give up?

 

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No Sugar Challenge Update + Leg Workout!

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Holy mackerel. That’s about all I can say about yesterday!

Yesterday was one of those days that I call an Unintentional Fast. Basically I was completely unprepared for the busy-ness of the day, that I didn’t eat anything for most of the day. For the record, I am NOT pleasant to be around when I haven’t eaten!

The day started innocently enough. I knew I had a bunch of things to do, but thought for sure I’d have time in between to get some eggs or something at my favorite coffee shop. Umm, no. I grabbed a coffee and a banana at around 8am and that was the last thing I ate until about 3:30pm. Can I tell you what happened in between those hours? NO. Because it was mostly a blur. I remember packaging things up, getting signatures for a boatload of documents, and hitting up a FedEx store to ship off said documents, but I’m not sure what else happened.

Lesson of the Day: FEED LIZZY.

hangry_grande

(This shirt seems appropriate)

Wednesday Glute/Ham Workout

Charlie met me at the gym on Wednesday and did a leg workout with me. We focused a lot on glutes and hamstrings in this workout. I list my weights for reference, but you know your body and strength, so choose the appropriate weights for YOU.

3 Supersets: Barbell Squats (95×12, 115×10, 11510) & DB Reverse Lunges (3 sets using 20’s x 12 per leg)

3 Supersets: Leg Extensions (drop sets: 10 reps @ 70, drop weight to 50, do 10 more reps) & Supinated  Hamstring Curls (50 x 15)

3 Sets: Thick Banded Hip Thrusts (used thick green band)

3 Sets: 45 Degree Hypers w/ 25lb plate

As always, check with a doctor before starting a new exercise program. You know yourself better than anybody, so always remember to honor your body.

Update on No Sugar for 30 Days

So Charlie and I are officially on Day 5 of 30. So far, it’s going well. I definitely miss diet soda, but it’s getting easier each day and I’m drinking way more water (score!). I also haven’t been just grabbing a protein bar on the go as a sad excuse for a meal (see above), so I’ve had to definitely plan a bit more. It’s definitely for the better, as I’m eating much more REAL food. I ate really well before with the occasional treats, but now I’m eating REALLY, REALLY freaking well. I definitely feel better overall.

How I Feel: I woke up Day 2 with a headache that reminded me of a caffeine headache. I attribute it to the fact that I hadn’t had any artificial sweeteners. Seriously, that’s crazy. I didn’t realize that my body had built up such an addiction to it, but I guess two coffees (with 2 splendas each) and 1-2 diet sodas per day will do that.

Sleep: I’ve been sleeping, but I’ve been EXHAUSTED this week. That could partially be from a busy work schedule and a jam-packed weekend, but I also think there could be some withdrawals happening for me with the artificial sweeteners. As I said, I didn’t realize how much this was affecting me, but it’s becoming clear that maybe it has. I’m definitely feeling better on Day 5 than I was on Day 2!

Workouts: I’ve been kicking ass. I haven’t noticed a difference here, other than I feel more determined.

Progress: Not a huge difference here, but I feel like my stomach seems flatter. I definitely feel less bloated.

photo(18)

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Stressful, Crazy Week!

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Happy Friday peeps!

This week flew by! I’ll be honest, I was pretty exhausted and grumpy this week. I think it’s a mixture of overtraining, lack of sleep, and some work stress. It’s all good though, overall things aren’t too shabby. Sometimes, I just need to step back a little bit and that’s exactly what I did this week!

Thursday morning I was especially tired. I didn’t sleep well the night before and even my morning coffee didn’t do it for me! I got some work done and then headed home around 12:30pm to eat lunch and just collect myself a bit. This is my “I’m tired and I don’t want to work out face”.

dontwanaworkoutI headed to the gym at around 1:45 to do a leg workout. I did something a little different than usual, and it was fun to change it up.

4 Sets of the following:

-Sumo Deadlift + DB Curtsy Lunge

-Leg Extensions + Supinated Hamstring Curls

-Banded Hip Thrusts

-45* Hypers w/ 25lb Plate

When I finished my workout, I finally tried the new protein powder I told you guys about. The verdict? IT’S AMAZING. If a protein powder is good just mixed with water, IT’S GOOD. Most protein powders that I like and are even good for baking, etc. don’t taste so great on their own. I am completely sold on this stuff. MINIMAL ingredients, sweetened with stevia, and tastes good. Two thumbs up in my book! You can find their products here. (This is not a sponsored post, I just really love the product!)

slapAfterwards, I had a few meetings and also needed to rehearse for a competition I’m demoing on Saturday. The competition is to find Santa Monica’s Best Trainer and two of our personal trainers (Courage & Torri) have been nominated. I just get to be one of the workout dummies for them to train.

10428061_10152329134527540_1196942313145258660_nHere are some of the exercises I’m doing with Torri:

exercisesLOL Don’t worry…I’m not doing this topless. We just have a funny little intro planned and that’s my way of reminding me what to do. 🙂

After rehearsing, and getting a bunch of work done, I headed to a boxing class! Quite the fitness day for me! I better sleep well tonight! I went with my friend Tedi, who’s one of my favorite people to laugh with. We have fun.

metedibox2 metedibox

That’s all I’ve got folks! This weekend is looking to be quite an adventure! I’m sure I’ll be exhausted, but HEY, I’ll sleep when I die. 😀

Question of the Day:

1. What’s your favorite brand of protein powder?

2. What are some things you do to combat stressful & tiresome days/weeks?

 

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My Weekend {pictures} + Leg Workout w/ Plyometrics

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Happy Monday peeps!

This weekend actually felt quite long (not that I’m complaining), so I feel good and refreshed coming into this week. Here’s some of the fun I had:

Saturday, I took a boxing class in the morning. It was quite the sweat session! There were 3 instructors bringing the pain for an hour. Even though it was tough, I had a blast. Can’t wait for tomorrow night’s class!

photo 1

After we showered up, I decided to get a my hair blown out before we headed to a music festival. It wasn’t a fancy festival or anything, but I just didn’t feel like doing my hair. -_-

Guys…I’m SUPER lazy with my hair. I either let it air dry or put it up in a top knot. I have SO much hair and it’s wavy/frizzy, so it can be a pain in the ass. stop-any-disease, once my hair was all done and pretty, and since I knew I’d actually be wearing NPC (normal-people-clothes) instead of gym clothes, I decided to do my makeup too! (Call it a national holiday! Alert the press!)

photo 2

We then headed out to the Eagle Rock Music Festival. It had promise, but ended up being somewhat of a fail. The vibe was really cool and very family-oriented, but the music was just meh. There were a LOT of DJ’s (not my thing…and I can’t understand what is entertaining about watching someone stand in one place pushing buttons on a laptop and turning discs….but I digress) and the only decent bands were playing in acoustically untreated buildings = muddy musical mess. We did see one latino band that was totally not my style of music, but TOTALLY GOOD. Had we known what the rest of our options were, we definitely would have stayed and watched them longer.

People standing around watching a DJ....I DON'T GET IT. WHAT IS THERE TO SEE?!

People standing around watching a DJ….I DON’T GET IT. WHAT IS THERE TO SEE?!

Sunday, we headed to the batting cages to hit some balls. As many of you know, I played on the guys’ baseball team growing up, so I love getting chances to play! Happy to know, I’ve still got it!

We watched a little bit of the Chiefs game, and then I headed to the sauna gym for a workout. We’re going through a major heatwave (…didn’t I move from AZ to get away from that?!), so the temps have been quite ridiculous. Like, 97 in Santa Monica ridiculous!

Leg Day Insanity

4 sets of

Superset #1: Barbell Squats at (95lbs x 15) w/ Medicine Ball Jump Squats (10lbs x 15)

3 sets of

Superset #2: Leg Extensions (50lbs x 15) w/ Supinated Hamstring Curls (50lbs x 15)

3 sets of

Superset #3: Barbell Walking Lunges (50lbs x 12 per leg) w/ Split Squat Jumps (bodyweight x 10 per side)

2 sets of

Superset #4: (1 leg at a time!!!) DB Step Up (20lbs x 10) w/ Step Up Jumps (bodyweight x 10)

I may or may not have walked out of the gym looking like I just jumped off a horse. As always, check with a doc before starting any new exercise routine. Use weights you’re comfortable with. I posted mine for reference, but you should do what is best for YOU.

Hope you guys have a great rest of your day! I’ll be back tomorrow with some more workouts for the week.

Be sure to check out my Ask Me Anything post and leave a comment with any questions you may have! I’ll be answering them all this week on the blog!

Question of the Day

1. What is the weather like in your part of the world? Still summer-like? Fall? Winter-y?

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Banded Hip Thrusts + Killer Leg Workout! {VIDEOS}

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The holiday weekend is thisclose!!!! Is everyone else as excited as I am? I love my work, but I love my playtime too!

I plan on doing a mix of kicking back and relaxing as well as going on some adventures! The weather is gorgeous this time of year (and ummm every other time of the year…thanks Santa Monica!) so I’m going to take advantage of it somehow! I’ve really been wanting to rollerblade down by the beach lately. I loooovvveee rollerblading and don’t do it often enough. Any other bladers around here or is it just me?!

On Tuesday, I did a pretty killer leg workout. It was a mixture of strength training and athletic movements. It completely turned my legs to jello and was a lot of fun! I’ve been doing hip thrusts since pretty much the beginning of hip thrusts (thanks Bret!), and have done them with barbells, dumbbells, and bands. Since my first training studio had a Skorcher (built specifically for hip thrusts), I was able to do banded hip thrusts whenever I wanted, but most gyms don’t have that. I had never actually attempted to do them anywhere else, but decided to try to get creative and figure it out. I found the PERFECT solution and it can be done at any gym containing a standard bench press. Maybe people have already been doing this for a while, but if not, I highly recommend trying it out:

Here’s the full leg workout I did:

Deadlifts: 4 sets at 149 x 15, 159 x 12, 169 x 10, 179 x 8

Deadlift set up

Deadlift set up

Banded Hip Thrusts: 4 sets of 20 reps (next time I’ll try with a thicker band)

2014-08-26 17.43.10

Combo: 3 sets of KB Swings (28kg), Sled Push, Squats, Sled Push (video below)

Superset: 3 sets of DB Walking Lunges (20lb DB’s x 10) + Broad Jumps (10 reps)

Definitely scale this to what you can do and as always, check with a doctor before trying any new workout programs. If you’re unsure of how to do any of these movements, feel free to e-mail me! I’m happy to do video demonstrations!

Have a great rest of the day! 2014-08-26 18.00.12 HDR

Question of the day:

Do you do Hip Thrusts?

Banded? Barbell? DB?

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My Daily Food Diary + a Leg Workout!

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It’s been quite a week over here! Not going to lie, I’m REALLY excited for the weekend! Not only will I have a chance to chill out, but my brother-in-law is coming to visit, too. This week has definitely tested my patience, but I’m determined to come out on top. Facetime with this little guy on Tuesday definitely helped make it all better….

 

MATTY!

MATTY!

If you’ve never Facetimed with an almost-2 year old, I highly recommend it. Haha! This kid cracks me up! I also had a pretty fun assistant in the office for a bit. Meet….RUFUS. He’s the best.

photo(11)

This week’s workouts have been pretty good! I took a much needed rest day yesterday. I actually almost tried to make myself go to the gym in the evening, but I knew it would benefit me to just relax. I just love working out so much and feel so good when I do, that it’s hard for me to rest sometimes. I’ve got a Shoulder/Chest workout on the agenda for this afternoon, so I’ll post that workout tomorrow.

Leg day on Tuesday turned out to be pretty killer. I was sweating like crazy and was definitely glad when it was over. Leg day is my favorite but MAN can it be brutal! Here’s what I did:

Tuesday Leg Workout

4 Sets of Deadlifts (worked up to 169 pounds x 8 reps)

3 Sets of Barbell Reverse Lunges (75 pounds)

3 Supersets of Glute Donkey Kicks on the Leg ext. + Wide Stance KB Goblet Squats

2 Supersets of DB Step Ups + Step Up Jumps

I thought it would be fun to give you guys an idea of how I eat most of the time. I for sure have treats every now and then and don’t worry about it, but this is my 80%. Meaning that 80% of the time, this is how I eat. This is how I choose to eat….not for any other reason than it makes me feel good, supports my training, and still keeps me satisfied. Yep, I EAT CHEESE and lots of FRUIT and omg, I eat after 6pm too….and still live to tell about it. 😉

Fooooooods

8:30am: Large Americano w/ Nonfat Steamed Milk

9am: 2 Scrambled Eggs + 1/2 cup oatmeal OR a slice of Ezekiel bread + an apple

10:30-11am: an apple + almonds OR Cookies & Cream Quest Bar

12-1pm: chicken or turkey + brown rice or quinoa + veggies + sometimes avocado or cheese (sometimes I do a paleo burger too)

3-3:30pm: Cookies and Cream Quest Bar & a Large Americano w/ nonfat steamed milk

4-4:30pm: Workout

6-6:30pm: Chicken, brown rice, bell peppers, & cheese OR this amazingly incredible taco salad

7:30-8pm: Fruit. Grapes or peaches or strawberries or whatever I can get my hands on!

That’s all I’ve got folks…..hope your Thursday is off to a fantastic start!

What’s on your workout agenda for the day?

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Workout Plan – Week of 4/7-4/13

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This week is moving right along! Hope everyone made it through their Monday and is ready for a great Tuesday! I know I am.

Last night, I deviated from what I had planned to do for my workout. Original plan=climb and track workout. Actual=Leg Workout and 20 minutes on the stair mill. Total change right?! My day got busier than I thought it would be, so I knew the track wasn’t going to happen. I did a quick 20 minutes on the stair mill between meetings just to get my body moving and sweating, and then Charlie agreed to meet me for a workout in the evening. My upper body is a bit shot from Friday and Saturday’s workouts, so Leg day it was!

We did:

-4 Sets of Heavy Hip Thrusts 

-3 Sets of Burpee-DB Walking Lunge-Burpee combo (5 burpees, 10 DB walking lunges, 5 burpees, 10 DB walking lunges)

-3 Sets of Leg Press superset with Switch Jumps

It was a good one!

Here’s my tentative workout plan for this week!

I’ll be traveling on Thursday afternoon, so the weekend may be a bit sporadic. We shall see!

Tuesday: Boxing and Climbing

Wednesday: CrossFit

Thursday: Rest or something light before I travel

Friday: Full Body Workout

Saturday: Rest

Sunday: Full Body Workout

Are you a “stick to the plan” type of person or do you do whatever you feel like/whatever fits?

I tend to be a bit of both. I’ll stray from what type of workout I do and switch that up, but when it comes to the actual workout, if I write down what I’m doing, then I’m not leaving the gym until I’ve completed all sets, exercises, and reps!!

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