Thighs, Calves, and Abs

I forgot my notebook with my workout written on it so I wasn't able to do my blog yesterday. We really hit the thighs hard. My legs felt like jell-o after the second exercise! I'm walking funny today too. I love exercises that leave me feeling like that because that's how I know they worked. Here is what we did...

10 minute warm-up on the treadmill
     - Pace: 3.5  Incline: 7.0
     - On a side note, on the days I don't make it to the gym I try to walk a mile in my neighborhood. I try to average a 16 minute mile which is a brisk walk.

Squats
     - 2 warm-up sets
     - 5 sets of 8 reps
     - No, that is not a typo. 5 sets. By the 4th set I was pooped! My best advice is to take longer rests in between each set. I tried to rush through the sets and ended up almost falling over with the bar on my back. Take your time during this. If you don't think you can get 8 then stop and try for 8 the next time.

Leg lifts
     - 3 sets of max reps
     - I'm already seeing a flatter lower tummy by doing these so much! Remember to raise your butt off the floor because that provides that little extra movement that gives you that good burn.

Leg extensions
     - 1 set of Tabata
     - Ahh! This was so hard! My best advice is to take whatever weight you would normally use on this exercise and subtract 20 and use that weight. For instance, I normally use 50 pounds but I lowered it to 30 for this. If you try and use the weight you normally do you will not succeed! I hate to say that, but just ask Cory (ha!)

Ab bench
     - 3 sets of max reps
     - Where there are leg lifts, the ab bench is bound to follow! A good tip for this is to curl down then come all the way back up before you curl down again. This really opens up your abdominal wall and makes the next crunch more productive (and harder).

Standing calf raises
     - 3 sets of 20
     - This is that awkward machine where you have to bend over and put your back under that pad. If you want to you can always do the exercise where you stand on the stairs and raise up on one foot.


Notes from Courtney: I suggest plenty of water before, after, and during this workout. I was dying without my water bottle after the squats! If you have protein shakes or bars you should definitely use them after you are done. Your muscles will need that boost and repair. To prevent soreness and stiffness, you can do a 10 minute walk on the treadmill afterwards. I didn't have time, but I think it would have helped me. Also, this is one of those workouts where you really don't need to push yourself too hard. By that I do not mean wimp out after one sweat bead. What I mean is just know your limits. 5 sets of squats will make your legs very weak. If you think you won't stand up after that 7th squat just stop at 6. Tabata is also very intense. Like I said before do not try to do too much weight. Your workout will be finished if you try to do too much in that 4 minutes. Comment or email me if you have any questions. Have a good weekend everyone!