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This is one of my favorite workouts, but it's hard. That's why I like to do it first day of the week! I love the feeling of completing something hard to start my week off. It's a small sort of accomplishment to feel motivated for everything else ahead of me in the week. Before each workout, warm up for 5-10 minutes doing light cardio on a treadmill or elliptical. Then complete a few reps with no added weight of the first exercise before starting the actual first set of the workout. For more on the "how's" and why's" of a good warm-up, read my Health Tip #3 on my blog.

This LEGS/GLUTES workout will take about 60 minutes to complete. Follow the exercises sequentially, so do all 3 sets of the walking lunges with a minute rest in between before moving on to the squatted low platform jumps, and continue on from there.

Finish the workout with bike intervals. These 7:40-minute Finishers are my favorite way to end a leg day! Don't mistake their short duration with easiness... your legs will burn! Start with 60 seconds easy (basically keep the clock running on the bike), then pedal to the medal and ramp that resistance up! Give those 20 seconds ON all you’ve got! Repeat 5 times total.

Have fun! I'm excited to see how it goes for you all!

 

Walking Lunges
3 sets of 15 reps
1 minute rest

Squatted Low Platform Jumps
4 sets of 10 reps
1 minute rest

Hip Abduction
May also be done with a cable or seated on a selectorized machine.
4 sets of 12 reps
1 minute rest

Barbell Glute Bridge
4 sets of 12 reps
1 minute rest

Glute Kickback
Optional alternatives: selectorized machine, bodyweight or resistance band kickbacks. Avoid hyperextending your back (keep a strong core)
4 sets of 12, repeat each leg
1 minute rest

Standing Calf Raises
You can use a hold dumbbells or use a selectorized machine too.
4 sets of 20 reps
1 minute rest

Finisher: Bike Intervals
5 sets of 60 sec ON
60 sec OFF/rest

Click here for PRINTABLE WORKOUT LOG

 

Prepare your muscles for optimal recovery by stretching. Spend 5-10 minutes at the end of each workout stretching the body parts that were used. This can help reduce muscle soreness later, improve flexibility and pave the way for recovery. If you're really sore the day after a workout, go for a walk. Light cardio can help remove muscle 'waste' and alleviate muscle soreness. Another avenue for improving flexibility and helping your body stretch is yoga.

Don't forget to fuel your muscles appropriately too! Within 60 minutes pre- and post-workout, grab a snack with healthy protein (at least 15 g) and carbs (about 15 g) in it, depending on your tolerance, preferences, and lifestyle/schedule. This is only a general recommendation, for specific recommendations tailored to your needs schedule a nutrition consultation with me.