Dear Leg Workout: Ouch. That's All

I have a love-hate relationship with Legs Day. Kinda-Hate the during, absolutely love the post and really hate the day (and two) afterwards. So wait, actually it's a kinda-hate-love-hate, but since the love still outweighs the hate I keep on rockin' it!

Yes, yesterday was my Legs Day. And as promised from yesterday, here is my workout: 

Legs (+ Set of Abs)

1 (a). Bulgarian Split Squat w/ weight

1 (b). DB Calf Raises

- 4 sets; RI = 30 sec. -

2 (a). Walking Lunge-to-DB Bicep Curl

2 (b). (slow count) Ballerina Squats
3 (c). Walking Planks

- 4 sets; RI = 30 sec. - 

3 (a). Hanging Knee Up

3 (b). Ab-Rope Pulldown

- 4 sets; RI = 30 sec. -

4 (a). Quad Extension
4 (b). Hamstring Curl

-  4 sets; RI = 30 sec. -

5 (a). Bench Step-up-to DB Shoulder Press

5 (b). Deadlift

5 (c). Jump Squat

- 4 sets; RI = 30 sec. - 

The end. At the end of that workout yesterday I was extremely fatigued and shaky. The exhaustion felt great! And yes, that's the "love part" that is ultra-addicting!

(And ps. my Abs are also sore. Working your abs to the max in just one or two exercises will far outweigh hundreds of mindless situps. And besides, please remember - your abs are made in the kitchen!)
 

CHEERS!

Courage is Grown in the Doing

I heard Paul Coughlin speak. He said, "Courage is Grown in the Doing."

His application was different than mine, and probably different than how you are imagining this now. Take it for what it's worth to YOU!

The first thing I think of is the Nike Courage Commercial.



The second thing I think of is the "softer" side of Courage through the "Courage is..." song and slideshow.

And then I think of how much the both resonate with me - and how I've applied "Courage is Grown in the Doing" to my own life:

• I am courageous each and every time I choose "my food" over the food I actually want. 
• I am courageous when I put my "I can do this" hat on and get the toughest of my workouts in. (Note: Today was one of those days - Legs at 7 sets, final in this series!)
• I am courageous when I take chances to further my professional "self."
• I am courageous when I don't allow "negative" people, thoughts or influences shape the person I am and working so hard to be.
• I am courageous when dessert comes out and I say, "No thank you - I'll just have some Coconut Butter or Watermelon." (Side Note: NOT because I'm on a diet or wanting to be difficult, which is also part of me being "courageous" and not worrying what other people think.)

I am courageous in many ways. But what's important in that whole phrase is the part that comes after "Courage." "...is Grown in the Doing." 


I didn't get the courage to do these or anything else overnight. (And there are many things I'm still working on "growing by doing.") You won't either. But you never will if you don't start now! Having the courage to think, act and do the things I am currently able to has literally "grown" through "doing." 

For example, I practice these "crazy" eating habits on a daily basis so that by the time I am in public, with friends, family and out for social events, I am okay with sticking to what I must. I know my limits. And these daily habits have made me courageous!

Think about it....Courage is Grown in the Doing.

CHEERS!

Updated Leg Circuit Workout

I have an Updated Leg Circuit Workout from the one I shared with you a few weeks ago:

1 (a). Bulgarian Split Squat - no weight

- 3 sets; 12-reps/leg; RI = 30-40 sec. -

2 (a). Squat - no weight

2 (b). Moving/walking pushups - no weight
2 (c). Medicine Ball Chop

- 3 sets; 10-15 Reps/each; RI = 30-40 sec. - 

3 (a). Hamstring (in-and-out) on Ball

3 (b). Calf Raise -no weight

- 3 sets; 15-20 Reps/each; RI = 30 sec. -

4 (a). Bench Stepup - no weight
4 (b). Medicine Ball Chop + Squat
4 (c). Jumping Split Squats

-  3 sets; RI = 30 sec. -

My new Leg Circuit Workout is just more intense (and interjects an Ab set).

Here it is:

1. Bulgarian Split Squat (deeper) - no weight 
1. 5 sets, 12 Reps/Each Leg, RI-40 sec. (Next week it will be 6 sets.)
2.  (a) No-weight deep squat, (b) Walking pushup, (c) DB Chop
1.  5 sets, 15 Reps/squat - 8 Rep Walking pushup - 10 Reps (*15 lbs) DB Chop), RI between each set-40 sec. (Next week it will be 6 sets)
3. (a) Side (Oblique) Dips off bench, (b) Off-Bench V-ups
1. 3 sets, 10 Reps each side/oblique - 20 Reps V-ups, RI-30-40 sec. (Next week I'll try for 4 sets).
4. (a) Hamstring (in-and-out) on Ball, (b) No weight calf raise
1. 5 sets, 16 Reps hamstrings - 25 Reps calf, RI-30 sec. (Next week it will be 6 sets)
5. (a) No-weight bench step-up, (b) Stiff-Leg Deadlift, (c) Jump- Split Squat
1. 4 sets, 12 Reps each side/bench step up - 10 Reps (x40lb) Deadlift - 14 Reps Jump-Split Squat, RI-40sec. (Next week I will try for 5 sets).

Did I do Cardio afterwards? H#$% No! I was so tired! I warmed up for 5 minutes, and the entire workout took me just a little over 50 minutes to complete. I was super shaky and "spent" when I was done with that one! When you have little resting time in between sets and you're constantly moving, you are getting a double-whammy out of your workouts. 

While the "no weight" (or very low weight) might seem nonsense, it's not! Trust me, this was hard! But again, you always have to do what makes sense for you and your goals. My workouts are finally starting to make sense for me! (My proud moment in the gym today was when a lady came up to me and said, "Are you a trainer?" To which I responded, "No, sorry." And she said, "Hmmm...you look like you should be." #ThankYouMA'AM!)

So go ahead, give it a try! Let me know how it goes!


CHEERS!