WEEK 4: LEGS & BACK
Affirmation of the Day: "I am fit, thin, healthy & strong! I love everything about my body!"
Well, its legs & back training again... it's my toughest workout hands down. It takes a lot of hard work, sweat & energy to get the job done right, but well worth it in the end!
Here is a great leg routine that get's results, but only if you eat a clean diet every three hours. If you eat junk food after a workout you'll soon get discouraged because you won't see the results you're hoping for.
So remember to eat healthy whole foods every few hours and be sure to have lean protein with each and every meal & snack to supply your body with the needed energy & building blocks it requires to create lean muscle tissue. And drink plenty of water filled with Liv SXinney to lose the fat that’s covering newly defined muscles that you’ve worked so hard for.
AT HOME LEG WORKOUT USING DUMBBELLS
You can get ripped in the comforts of your own home just as I did. All you need are dumbbells, a mirror and a bench. Use medium to heavy weight dumbbells and be sure to move slowly with proper form throughout each exercise for optimal results.
5 x 8-12 Squats with Calve Raises (quads & calves)
3 x 8-12 (3 set of 8-12 reps): Dead Lift (keep back flat - hamstrings)
3 x 20 Calve Raises: 1st set - feet out, 2nd set - feet straight, 3rd set - feet in
3 x 8-12 Alternating Lunges (hamstrings & quads)
3 x 12 Lying down Leg Curls (using a bench)
3 x 12-16 Forward Lunge
Wall Squat hold for 60 seconds
Single Leg Wall Squat for 60 seconds alternating each leg every 10 seconds
3 x 12 One Arm Bent Over Dumbbell Row
3 x 16 Pull-Ups
3 x 20 Push-Ups Military Style
This circuit training routine will get your heart pumping! Rotate through each exercise as you complete each set. Begin with med weights first then increase to heavy weights for the last two sets of reps. Have a water bottle filled with Liv SXinney to stay hydrated and a towel to dry off. Each exercise is designed to be done in the home or gym.
Always begin each workout with 5 minutes of jogging in place or on a cardio machine followed by 3 to 5 minutes of stretching each muscle group to be worked. Following workout cool down and stretch again.
• Beginner Level: Do 8 to 12 reps each exercise with light and medium weights followed by 20 to 30 minutes of cardio.
• Intermediate Level: Do 12 to 16 reps with medium and heavier weights followed by 30 to 45 minutes of interval cardio.
• Advanced Level: Do 8 to 10 reps using heavy weights for size.
To know what weight to buy do 10 bicep curls if your muscles are tired, then that’s a good medium weight, buy the next weight up needed for heavier weight
NEXT WEEKS TRAINING
Arms & Chest - my favorite body parts to workout; I'm looking forward to it!
Until next time Liv Fit, Train Hard & Liv Happy!
- Carol Whitaker
“Embrace Your Journey to Success”