Category Archives: Legs

LiveFit @home – Phase 2: Day 41 Legs

Day 41 – the workout, tips and daily motivator from bodybuilding.com & Jamie Eason

Variations:

These variations were like Day 34.  No, as usual, these variations do NOT replace the quality you get from doing the ACTUAL exercises listed on the Trainer.  These variations are being created to help those who want to make FIT happen, but need help removing one more excuse – whether that be “time”, or “can’t afford gym membership” or “no transportation” etc.

Seated Leg Curl: Swiss ball bridge. Lying on your back, put your heals on the swiss ball. Then keeping your feet in place, roll the ball towards you, lifting your pelvis towards the ceiling. The key is to get your butt all the way up so that from knee to shoulder your body is flat. I do these as single-leg bridges to intensify it OR do these as single-leg bench bridges.

Leg Extensions: I did fast body weight squats or jump squats for these. Shoulder-width stance.

Abductor Machine: I have a sports resistance band designed for the legs – it is a really tough tubing band with straps on each end to velcro around your ankles. I strapped them to my ankles and, seated, I did the abductor motion (fully flexed = open; starting position = closed knees).

Lying Leg Curls: I did the same exercise as the Seated Leg Curl above. This worked perfectly since it was supersetted with Adductors (see below)

Adductor Machine: Lying on back, put swissball between knees and SQUEEZE.

Leg Press: Wide stance barbell squats. Drop set to failure.

Seated and Standing Calf Raises: Hold weights on knees for seated and on shoulders for standing.


LiveFit @home – Phase 2: Day 38 Legs

I love plie squats! So excited to get these today.  So excited, in fact, that I am contemplating repeating Phase 3.  For the sake of continuity I will continue with the LiveFit schedule until completion, then perhaps go back to phase 3 for more building.  The leg days have become my main energy-focus.  I go through phases – a phase where I devote tons of attention to my shoulders, or a phase where I devote my attention to my back, etc.  I work everything as evenly as possible, but when your energy and mind is on a particular body part it makes a difference. Right now, I am going through a leg phase. (Probably because I know it is my weakest area ESPECIALLY during pregnancy because it uses the most energy)

Day 38

Variations:

Leg Extensions: Shoulder-width stance, body weight squats or jump squats for the warm up. Use dumbbells for next set of squats.

Leg Press (shoulder width stance): Shoulder width dumbbell squats OR lay on your back, loop a very taut high resistance resistant band over your feet, gripping well in both hands on either side of your waist, press.

Standing Calf Raises: Dumbbell calf raises

Donkey Calf Raises (Leg Press Calf Raise): Dumbbell calf raises OR lay on your back, loop a very taut high resistance resistant band over the balls of your shoes, gripping well in both hands on either side of your waist, calf press.


LiveFit @home – Phase 2: Day 34 Legs

I had to do a ton of variations :(. The sad face is because I really love gym equipment so much. But I am happy to present some great alternatives to those of us at home!! Here we go!

Day 34

Variations:

Seated Leg Curl: Swiss ball bridge. Lying on your back, put your heals on the swiss ball. Then keeping your feet in place, roll the ball towards you, lifting your pelvis towards the ceiling. The key is to get your butt all the way up so that from knee to shoulder your body is flat.

Leg Extensions: I did fast body weight squats or jump squats for these. Shoulder-width stance.

Abductor Machine: I have a sports resistance band designed for the legs – it is a really tough tubing band with straps on each end to velcro around your ankles. I strapped them to my ankles and, seated, I did the abductor motion (fully flexed = open; starting position = closed knees).

Lying Leg Curls: I did the same exercise as the Seated Leg Curl above. This worked perfectly since it was supersetted with Adductors (see below)

Adductor Machine: Lying on back, put swissball between knees and SQUEEZE.

Leg Press: Wide stance barbell squats. Drop set to failure.

Seated and Standing Calf Raises: Hold weights on knees for seated and on shoulders for standing.


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 25 Legs

I SEE CHANGES! Yay diet and consistency! How about you? Are you doing the LiveFit diet or your own? If you have recipes I’d love to hear them!! One more day before Phase 2! I’m Stoked!

Day 25

Variations:

Same variations as Day 22

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 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.


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