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.

Stepping OFF the Scale.

Some weeks are better than others, and some weeks are better than you think. I stopped stepping on my scale about ten days ago because the number kept going up. At first little by little, and then I was three pounds higher than where I wanted to be. That messes with you head.

When you're dedicating months of your life, to achieve a goal, you make benchmarks you want to hit. Your daily schedule is dictated by this one goal, and when you stop hitting those benchmarks....it messes with your head. 

I've been trying to lean out and I have been feeling leaner and my "abs" make small appearances here and there, but that damn number on the scale is going up!? So I walked into last nights workout/checkin with my coach feeling just kinda womp. Ya know?

So we took body fat measurements, the true test. And let me tell you, that womp feeling was turned right around!! I haven't tested body fat in six weeks, so at eight weeks out I was at 14.6% body fat which was honestly an awesome starting point. I was worried about getting that down, I'm naturally lean, would my body lean out that much more?

I am so proud to say at 15 days out I am at 11% body fat. 11%! I've never been 11%. 11% feels good on me.

Right before we started the caliber measurements I asked Johnny what we were hoping for. He said 11.5% would be great and that was his guess to what I was at. Well take that 11.5%! I'm 11%.

So let's talk numbers. I'm really glad I stopped weighing myself daily, it's good to check in every few days but you cannot dictate your success based on a number on a scale. In the six weeks since my last body fat check in, I had GAINED 1.5 pounds of muscle (which is kinda rare and really exciting because that's when I've  been "cutting" and normally when people lose muscle mass) and LOST 5 pounds of fat! Whoop!

I was frustrated that the scale wasn't changing the way I wanted it to but I was getting leaner which now all makes sense! While I was losing fat (good thing) I was gaining muscle (GREAT thing). So see?? The scale is not all it's cracked up to be.

New goals: Lose 1 pound of fat, and sit at 10% body fat when I walk on stage.

Other really exciting developments...

I did my first pull-up last night!

Do you know how hard it is to do a pull-up? Really hard. It was one of my resolutions. Nailed it.

So ya see, sometimes a womp kind of week just really turns around.

Also I had some really yummy meals this week.

15 Days. Get. At. Me.

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!