I’m happy to share with you some of my workouts that I tackle.  I’m not a trainer {yet!}, but I am a gal who has experience lifting heavy and I’m always seeking new info and ideas around the iron, eager to learn everyday.

DISCLAIMER: Before trying any of these exercises, do your research and/or get direct instruction on the exercise how-to’s, safe weight size for you and proper form for the exercise.  The purpose of these posts is to simply give you ideas on what to do in the gym and NOT to instruct you on how to do them.  Google the exercises or even go to sites like www.bodybuilding.com for video how-to’s and tips.  Slow down and take your time to learn in order to head off injury.  I also won’t post my weight used because we are all different, so my weight size is for me…..you have to do what works for YOU!  However, I strongly suggest you keep a lifting journal so you know what exercises you did previously and the weights used.  Knowledge is power!

 

Term Key:

BB: Barbell

DB: Dumbbell

#x#: Sets x Repetitions (often called reps)

 

4.20.13 Leg Day

Warm-Up:

5-minute treadmill walk

50 body-weight air squats focusing on going slow and low to get the legs woken up

25 body-weight lunges, each leg

 

Workout:

*Smith Squat-3×12

 

*DB Lunge-3×12 each leg

I hold my squats static (15 on one side, 15 on the other) rather than alternating left and right; for me, staying on the same leg helps me focus on my form, not having to readjust after each switch

 

*DB Calf Raise-(15 toes forward, 15 toes out, 15 toes in)x3; then superset after last set with 30 double time speed with toes forward

I used the platform on the cable machines and hung my feet off the edge; elevation on a platform gives you better range of motion; I worked both legs at once; I also held the DB in one hand and grabbed the machine’s bar as needed if I was losing my balance

 

*DB Bulgarian Split Squat-3×15 each leg

I put a DB on the ground and put my toes on the ground and heel on the DB to help keep the weight forward in my foot, therefore in my quads

 

*Good Mornings-3×12

 

*1-Leg Extensions-3×15 on each leg (left side of picture)

I kept the weight pretty low so I could make these reps.  Oh.the.burn!

 

*1-Leg Glute Cable Dips-3×15 on each leg (right side of picture)

I put a DB on the ground and this time put my toes up and heel down, forcing my weight into my glutes/hams; I also hold one hand on the cable and another on the muscle group to stay mindful in this exercise

 

Cool Down:

Stretch on the Smith Machine with arms held on bar raised high and legs stretched in different positions at ground level