Category Archives: Legs

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 10 Legs

I love the power of the legs. Never get enough of legs and shoulder days.

Day 10

Variations:

Leg extensions: seated in a chair, I held a dumbbell between my feet again. I was able to control it better this time. Then I tried resistance bands. Much better. Put each end under the leg of my chair.

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.

I ended with 3 sets 50 squats just for fun 🙂


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! 😀


Lower-Body Plyometric Workout (Office or Home workout!)

15 Weeks - Faith Keith

15 Weeks!

I couldn’t leave the office today for the gym (well..I could but then I would only have 15 minutes before having to turn right back around)  So, duty calls and this was my workout today behind closed doors. I feel like a ninja – no one knows what I’m doing back here…

Do this as a circuit. 20 reps each exercise then repeat 4 times through:

  • Squat jumps or deep squats for speed – [jumping during pregnancy]
  • Lunge with high knee (20R on left, then switch legs)
  • Single-leg bench squat (using office chair; 20R on left, then switch legs)
  • Bench bridge/hip lift
  • Calf jumps (I converted this to calf raises and increased the reps because l was light headed going from laying down for bridge then straight to jumps)

Do whatcha gotta do – and get ‘er done!


September Makeover: Day 1

Also doing a makeover this month is my newest twitter friend: @jersalicious! Check out her blog: theresascalise.wordpress.com

I am TOTALLY revved and excited about this makeover.  What I am also happy about is that I have a party, a wedding, a charity event and a trip all this month – which means it will be hectic and tempting(diet-challenged)!! This will test my ability to stay on point and I think will make the makeover that much more believable because life does not stop for us just because we set a goal 😀

Here we go!

Stats: weight: 130lbs.  I’ll post weight and measurements again at the end of the 30 days.

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Workout: legs

  • 1 mile run
  • 20 min bike keeping RPMs over 110 set to random hill
  • 10 min incline treadmill 12% grade
  • Seated leg press 4S 30R 180lbs
  • Seated leg curls 4S 30R 70lbs
  • Super set 4S (no more than 20-30sec rest b/w sets):
  • 30R Deep squats, speed
  • 30R Roman deads, 20lbs

As you can see, I tried doing cardio pre-workout. Bushwhacked. It felt so good and my knees felt so much better during my workout, but it really took a lot outta me. I’ll probably be better off doing cardio-post workout unless it is a running day that needs more attention (I’m working up to being ready to train for a half marathon)

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Nutrition

I prepare all my own food.  If ever I eat out, I WILL state so 🙂

Aiming for 120oz H20 – (only got 80 😦 bad Faith, bad)

Meal 1:  (06:00am) 4:1 eggs scrambled with spinach, onions and bell peppers

Meal 2:  (10:00am) 1 scoop protein shake in water

Meal 3:  (1:00pm) grilled chicken spinach wrap (3oz grilled chicken, lettuce, spinach, sprinkle of cheese, 5 slices jalapenos, diced tomatoes – I did throw in a slice of my husband’s left over bacon – and mustard)

Meal 4:  (04:30pm) pre workout – oatmeal with 1/2 scoop protein

Meal 5:  (07:30pm) Stir-fry chicken with broccoli, snap peas, carrots, water chestnuts, baby corn

Meal 6:  (09:00pm) Was hungry again 😦 1/2 scoop protein shake in fat free coconut milk to prevent the muchies

Multi-vitamin before bed

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Would LOVE to know if you are doing YOUR OWN makeover (or following along) – I also welcome feedback and handslapping if you think I am slacking or need to step it up a notch.  My hardest area is the end of day snacking. My goal this month is to stay mindful. Let’s do this.


21 Day Challenge: Day 3

The spring weather is phenom. After a leg workout with my girlfriend (also a new client of IFBB Fitness pro, Susan Groshek), I took my cardio outdoors again!  My cousin, Paul, is ginormous…12 foot long legs…ok thats a slight exaggeration…but his “jog” was my sprinting! After nearly a quarter mile of sprinting I finally got up the guts to say I might need to take it down a notch haha.  He really pushed me and it was great to have someone to talk to for 3 miles.

Anyone else enjoying spring weather?

Are you doing the 21 Day Challenge? Tell me about it! 🙂


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