Today, we’re talking fitness! (Fitness Friday has a ring to it!)
Along with a healthy diet, incorporating exercise and physical activity will be sure to help you in reaching your goals. I’ve decided to put together a little workout regimen to give some variety and ideas to you all. I am always looking for new ways to incorporate variety into my workout, so I hope this helps some of you!
Today is the day to train my legs, which is usually the most satisfying and also one of the hardest workouts to get through because working the lower body works larger muscle groups, so for me, I get fatigued much faster.
Weight training is my absolute favorite! Especially great if your gym has weight machines because they help to build and tone lean muscle. Plus, the machines are great for beginners like me and allow for better muscle isolation and form. Cardio is definitely not my favorite, but I try to incorporate it more frequently as I get into better and better shape.
Start your workout with some cardio (Get that heart rate up for the workout!)
I completed 12 minutes on the stair-stepper as a warm-up. I’m working my way to 15 minutes (progress, not perfection)
I alternated 1 minute at a higher pace stepping normally, and 1 minute at a lower speed with kickbacks into the air. The kickbacks help to tone and lift your glutes and hamstrings (YAY!)
Next, I utilized the machines the gym had completing 3 sets of 10 reps on each exercise
- Hamstring curls
- Leg extension (Quads!)
- Calf raises
- Leg press (The big 4: Glutes, Quads, Hamstrings, Calves)
- Inner thigh press
- Outer thigh press
- 1-leg squats using the squat machine (NOT Free weights)
To finish off my leg workout and stretch a bit, I utilized a straight barbell (30lbs) and put it over my shoulders, resting it like you would in a normal squat and completed lunges and squats.
- 3 sets of 10 reps on EACH leg for lunges
- 3 sets of 10 reps for a light squat
Always, ALWAYS stretch at the end of the workout. It helps to alleviate some of the tight feeling and soreness right away. And as an added bonus, try and always incorporate some ab workouts into each and every day you are active!