Category Archives: Glutes

LiveFit @home – Phase 2: Day 31 Legs

Inserting the cardio the past couple days has been fun! My legs are feeling the difference and whooo-weee it burns! 😀

Day 31

Variations:

Leg Extensions: Oh sad day. I LOVE leg extensions. Now that we are in muscle building phase the resistance band idea doesn’t seem enough so I decided to make these body weight squats at shoulder width stance. I dipped low and executed them fast. I might turn these into a jump squat next time…

Leg Press: one of my FAVORITE exercises! *sigh* I did squats at shoulder-width stance, as indicated by the LiveFit Trainer. Use a barbell or hold dumbbells on your shoulders for the weight. I went heavy.

Calf Raises: Hold the weight on your shoulders and raise away. 🙂

Feel the burn? 😀


LiveFit @home – Phase 1: Day 22 Legs

Day 22

These were the same Variations as last week, but for the sake of convenience I wanted to post them here again. I’m loving the added body weight challenges my friends and I are doing. In addition to today’s workout, today’s daily challenge was 15 minutes of wall sits (split up in as many sittings as you want, but the best thing is to just get it over with haha), 3x 1 minute of continuous squats and 3x 1 minute of jumping alternating lunges. Go! 😀

Variations:

Leg Extensions: I did these as single leg extensions. You’ll see why. Standing on the ends of my resistance band, I hooked my working leg through the loop of the band. From there I executed my single-leg extension. The resistance became tighter as I hit the top of the extension – to ensure I was getting a good workout, I shortened the loop until the resistance was very difficult, but still doable.

Lying Leg Curls: I used a swiss ball in earlier weeks, so this time I used my coffee table as a bench and did bench hamstring extensions.

Calf raises: As in previous weeks, use dumbbell on your shoulder for standing and on your knees for seated.


LiveFit @home – Phase 1: Day 18 Legs

My legs are feeling much more conditioned already. I LOVED the single-leg deadlifts! I have been doing a daily challenge with some friends, so in addition to this workout I also did 100 squats and 100 walking lunges. RAWR!

Day 18

Variations:

Leg Extensions: I did these as single leg extensions. You’ll see why.  Standing on the ends of my resistance band, I hooked my working leg through the loop of the band. From there I executed my single-leg extension.  The resistance became tighter as I hit the top of the extension – to ensure I was getting a good workout, I shortened the loop until the resistance was very difficult, but still doable.

Lying Leg Curls: I used a swiss ball in earlier weeks, so this time I used my coffee table as a bench and did bench hamstring extensions.

Calf raises: As in previous weeks, use dumbbell on your shoulder for standing and on your knees for seated.


LiveFit @home – Phase 1: Day 15 Legs

For those of you who just joined in, I’m doing bodybuilding.com’s LiveFit Trainer AT HOME. Their workouts are designed for the gym, so we can’t expect the same results. What I’m trying to create here is an opportunity to abolish excuses! Short on time? Can’t schedule workouts? Super busy? Lets make it happen!

Day 15

Variations:

Leg extensions: seated in a chair, I did single leg extensions using resistance bands.

Seated leg curls: lying bridges with Swiss ball. I upped the reps by not counting until it burned, then counted 12 reps per the LFTrainer.

Calf raises: in the trainer they use a machine but you can use dumbbell on your shoulder for standing and on your knees for seated.


LiveFit @home – Phase 1: Day 3: Legs

Leg day! I don’t know about you, but I am so accustomed to the gym equipment I have to really think about how to get quality home-workouts in.

Day 3

Variations:

Leg extensions: seated in a chair, I held a dumbbell between my feet. This hurt my feet haha not gonna lie. But it worked. Next time I might try resistance bands.

Seated leg curls: lying bridges with Swiss ball. Burn! Yeah!

Calf raises: in the trainer they use a machine but you can use dumbbell on your shoulder for standing and on your knees for seated.


ENERGY!!!! [full week of workout routines]

Rawr. Workout like a pregnant lady, what! ^__^ This was/is my week of workouts this week.  16 weeks and it feels SO. GREAT. to be back at the gym and killing it. My diet is pretty awesome too now that I have less food aversions. Sa-weeeeet!

Monday – Legs
Smith machine warm up squats light weight or no weight. 2 x50.
3×15 squats medium weight
3×15 leg extensions superset with standing lunges 15 ea. side.
3×20 Seated leg curls
3×20 leg extensions
3×15 bench step ups with weight..15 each leg.
5 x30 calves (raises)
Do 10 minutes of abs after the end of workout utilizing machines and crunches.
Total of 250 reps.

Tuesday – Shoulders, back and chest
Circuit 1: 3×15 Smith machine shoulder press (1 set light for warm up)
Pull ups 3×15 (assisted)
Push ups 3×20
Bent over dbell fliees 4x 20
Circuit 2:
Lateral dbell raise 3×15
Wide grip pull downs 3×15
Upright row 3×15
Rear delt rope pulls 3×20
End of workout do 50 pushups

Wednesday – Arms
Circuit 1: dbell curls drop set 12lbs. for 15 reps, 10lbs. for 15 reps then 8lbs for 25 reps. right into dbell skull crushers 3×20 superset with bench dips 3×30. repeat these 3x through.
Circuit 2: Triceps cable push downs 4×15 Bicep curls 4×15
Crossover pushups 4x 10 each way

Thursday – Legs
Stationary squats 50 reps
Walking lunges 3×60 steps regular, diagnol and double.
Bench Step ups 3×15
Lateral side squats 3×15
Lunges with back foot on bench 3×30.
Straight leg dead lifts 3×25
Leg curls 3×25

Friday: Total body day!

Saturday: 5k Race

Sunday: REST, oh sweet, blessed rest day! 😀


Deb’s 100 Day Body Weight Squat Challenge

My friend Deb Simms inspired me with her personal challenge of 100 body-weight squats a day. Motivated by Trish Stratus, Deb challenged me and all the current members of the Bikini or Bust challenge to 100 squats a day for the next 100 days.

The way I do it: Squat deep, butt below the knees, hands in front. I do my reps all in one sitting and I do them fast. all the way down and nearly all the way up. (Come all the way up but not to the point where your knees lock). Stay tight! Body weight squats are a great chance for me to concentrate on my posture and keeping my tummy tight because you do so many.

How fun is this?! Join me! Are you up to the challenge?

I might turn this into 10 sets of 10 one-legged squats and then 4 sets of 25 one-legged squats. Go buns!

By the way, Bikini or Bust is currently accepting new members! Click here for more info!


Total Body Workout

I now have a total body workout day that I do on my own.  If you do not go to the gym very regularly, then a total body workout is what you should do each time you go.  If you are hit or miss at the gym, then you don’t want to waste one whole trip on your biceps and then not get a chance to work them again for another week.  (my opinion…but I’m not an IFBB pro, so 😉 ya know…its just an opinion.)

Warm up

Walking Lunges up and back

Double walking lunges up and back

Russian lunges up and back (Russian lunges, you don’t come up from the 90 degree angle)

2S 3min Jump rope  **LOVE JUMPROPE! ITS SO BRUTAL**

Workout

the key is to not rest between sets.  I rested only during my walking to begin each super set.

Super set #1 (3 times)

  • 20R Straight leg deadlifts with 25lbs dumbbells
  • 20R Cable squat 80lbs

Super set #2 (3 times)

  • 10/10R 3′ step up box
  • 20R lying hamstring curls 35lbs, fast reps

Super set #3 (3 times)

  • 30R bicep curls with 15lbs, fast reps
  • 60R bench dips, fast reps
  • 50R pushups
  • 20R shoulder press 25lbs dumbbells

Super set #4 (3 times) This set I did not rest at all, go back and forth.  I collapsed several times, but just get right back up and keep going.

  • 25R Vups
  • 25R Hanging leg raises

I kept the pace high and finished the above workout in about 50 minutes.

Then I finished with 45 minutes of cardio. Felt great!!


Morning After

I trained legs with the awesome Susan Groshek yesterday and was REALLY excited! After all, project All-I-Want-for-Christmas-is-a-tight-booty needs all the help it can get!

She…pushed me….hard….to describe this I decided to draw you a picture.

This was me on my way to the gym…

Faith Keith

This is me later in the day…

Faith Keith

This is me waking up this morning…

Faith Keith

I think for Christmas I just want Glutamine and Mass amino acids.


Course Correction

Project All-I-Want-For-Christmas (AKA Project Booty) is in effect.

Cardio:

Last week, I crammed 4 cardio sessions in 2 days because I had not been diligent, but was determined to stick to my commitment.

I will be diligent this week! That was insane!

Diet:

I then started looking at my diet log.  Not doin’ so hot. I thought I was doing better than I am.  Logging tells it like it is.  So I had my cheat meal last night and decided that I am going to focus hard and wait 10 days (instead of 7) to have my next cheat meal. December 16th is my next cheat meal!

Diligence:

Yesterday I forgot my gym bag, so I had to go home.  I was terrified…I KNEW that once I got home I was not going to have any desire to go back out in the cold to do gym.  Donloree told me not to even take off my coat or anything and just get back in my car.  Autopilot! This was the best advice for me last night.

Now I need to work on my sleep, per my commitment.

Stay the course, Faith Keith…steady. 16.5 weeks.

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The routine I accomplished…

5 minutes warm up

Adductors 4S) 10R each: #70, #90 #80 #80 + ProjectBooty set: Drop set – 10R 80#, 10R 70, 10R 60, 10R 50, 30R 40

Seated curls 5S) 10R each:  #50, 90, 90, 85, 85 + ProjectBooty set: 15R 85#(broken into 7R+5R+3R)

Seated Leg press 5S)  10R #180, 8R #240, #240, #240 + ProjectBooty set: 8R #240 (barely made it!)

Plie Squat 4S) 10R each: #45, 50, 50, 50 + ProjectBooty set: 50#

+ ProjectBooty 3S Plyo: Squat – Negatives with 20#each hand

+ ProjectBooty 3S Plyo: hamstring curl with swiss ball (not really a plyo, but I needed another ham exercise)


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