VIDEO: Lunch Time = Sweat Time

Week two of video taping our Tuesday Leg Day lunch time workouts, so I'll get right to it! This week I added a few moves in-between just to keep our heart rate up. If we were to be honest with ourselves, none of us do enough cardio (us being the leg day crew). We like to focus on lifting so this Tuesday workout has become a 45 min HIIT workout, lifting and cardio. We all win. 

The lovely Ala agreed to stay and run through the circuit one more time with me for the video, so props to her for the additional round!! and BONUS, we added some abs in this week, so here we go!

Leg Day 10.27.15

15 Step-ups on each leg (elbow to knee for an added ab crunch)
25 Jumping Jacks
10 In-N-Out Jump Squats (narrow to wide stances)
15 Bulgarian Squats (10 sec hold on the last rep)
25 Jumping Jacks in-between sets with each leg
10 Clean&Press (10 lbs on each side of bar)

Bonus Round: Abs

15 Spider Crunches (opposite elbow to same elbow)
10 Side Twists (on each side)
10 Pikes

Now run through this circuit 3-5 times depends on how much time you have and how much you want to challenge yourself. Ready. Set. Go!

Look in the mirror. That's your competition.

VIDEO: Tuesday's are Leg Days

In case you didn't know by now, on Tuesday's I teach a bootcamp class for my coworkers at lunch. We call it Leg Day, because it originated from one of my coworkers Carlos asking for a few leg exercises to switch up his routine, and it snowballed into lots wanting to join in! Now it's a staple and I love it.

I've realized I love teaching and inspiring others to push themselves and I feed off of all the awesome positive energy that transpires. Lately I've had lots of people (outside of my office) reaching out and asking for workouts, I wish I could help everyone individually (head to my online training tab if you're interested in customized plans!), but until then here is our leg day session from this week. Follow along with me for the first circuit and then I'm challenging you to complete four more, that's right I said FOUR! You got this!

For equipment this week we used a bar with 10lbs on each side, and a step platform with five risers on each side:

You can substitute the bar for dumbbells and the risers for anything elevated and sturdy, could be a chair, your stairs or a couch. I'll leave that up to you.   

Leg Day 10.20.15

10 Step-ups (each leg)

10 Step-ups w/ jump (each leg)

10 Deadlifts

10 Rows

10 Bicep curls

12 Curl&Press

Ready. Set. GO!

Let me know how it goes for you, and did you end up challenging yourself to five rounds?!

You're a rock star.

My Workouts with Johnny

My workouts are more fun than yours. 

I wanted to give you all an inside look at what a typical workout for me looks like. Johnny creates all my works (5 each week) and once a week we workout together. As I've mentioned before we typically train legs or glutes together as it's helpful to have him there to spot me and really push me. Lifting heavy can be scary. First and foremost form is so important because it can dangerous and easy to hurt yourself if you aren't careful. 

This has been a tough part of me. I've made great strides in my strength, and am really proud of how far I've come. I feel comfortable in the "boys" section of the gym and I love that. Even still I get nervous about lifting too much if I don't have someone there to spot me. I've had to learn to trust my body. Trust in the strength I've built. It's just as much a mental game as physical, something I didn't expect.

So for the workout, I'm still in the "Heavy" phase, meaning I'm back to working to build muscle. Workouts are centered around low repetitions and high weights. Below I've included all my statistics from Thursday nights leg day with Johnny and videos for you to follow along!

Legs: HEAVY

Warm-Up: 5 minute walk/jog

Barbell: Full Squats [4 sets, 4-5 reps each]

5x135lbs - 5x145lbs - 5x145lbs - 4x165lbs

Barbell: Reverse Lunges [3 sets, 10 reps]

10x75lbs - 10x75lbs - 10x75lbs

Barbell: Deadlifts [4 sets, 5-7 reps]

7x115lbs - 7x115lbs - 7x115lbs - 7x115lbs

Cable: Leg Curls [3 sets, 10 reps]

10x30lbs - 10x30lbs - 10x30lbs

Weighted Sled Push [3 sets x 10 reps]

**I don't know how much weight was on this...but it was really heavy.

Cable: Calf Raises [4 sets, 10 reps]

10x100lbs - 10x100lbs - 10x100lbs - 10x100lbs

Cool down: Make your coach work instead...

I love leg days! Partly because they are my strongest feature, so I enjoy pushing myself here and feel confident doing so. It's also great because I've found a coach that's awesome, and whom I look forward to seeing and working out with weekly. If you'd like to learn more about my workouts and what it's like to train with Johnny, contact him at johnny@anthrofittraining.com. Or check out his site at http://www.anthrofittraining.com.

Almost 9 weeks out!! Have other great exercises you like? Let me know! I always enjoy trying new moves. Have body parts you're having trouble hitting? Let me know and I'll post videos of those next!