On Friday's... we do legs.
Listen up ladies. Did you know:
And I couldn't agree more. I had a strong heart and could run and run for hours before I figured out weight lifting was what I was missing to change my body. It's okay to do cardio, but not constantly and only cardio. Once I started to lift weights, I started to see a HUGE change in my body and I love my body more now, even after 2 kids, more than I did before!
Plus, fit women are way more hot than skinny women.
LIFT WEIGHTS LADIES!
Oh, how I love me a good leg workout. Most people dread it, but I actually love leg day. It's amazing to me what our legs do for us and how they can grow when you train them and feed your body right.
Please note... I am not a professional at this, but I do know what has worked for me. I'm constantly learning every day and love watching how my body reacts to certain weight lifting exercises and other things we do at the gym. I've had so many ask for videos and pictures of what I do at the gym, so I'll do my best to show you a few at a time.
I know how intimidating the gym can be. Especially when you're new and have no idea where to start. So I hope this helps a few of you to get out of your comfort zone and to try something new at the gym. It gets fun when you learn more and more and start to show up guys at the gym. And when you start to see muscle definition and your butt firm up.
Here are a few of my favorite hamstring & leg exercises that we did this morning. These can be done at the gym or at home. So no excuses, party people!
Gym: Find a cable machine and attach the handlebar that you can hook your foot in. You'll want to bring a bench over to where your cable is at and you'll work each leg. We did 30 lbs for this and did 3 sets of 15 reps.
Home: If you have a dumbbell, place it in the back of your knee and you'll want to squeeze your bum and leg to keep it held. And then kick up straight behind you. Or, if you have an ankle weight, you can do it with those too.
Wall Ball Squats:
All you need for this is you, a weighted ball or find something similar you can use instead, and a wall, of course.
Make sure to squat low, keep everything tight and use those muscles to push that ball as high as you can. I find a spot on the wall and aim for it at the top of each of my squats.
Deadlifts are some of my very favorite lifts and are so good for you.
They work those hamstrings and bootay.
Make sure to keep your butt out and legs together. Don't lock your knees either. Keep your chest out and don't hunch your back. It's important to keep good form so you don't get injured.
Keep all of your muscle groups tight and focus on your hamstrings for this. You don't want to go down all the way, only to mid shin area.
We like to do these on the bench. But you can do them on the ground too.
3 sets of 15
I LOVE me some good mornings! My muscle woman friend taught me these and they are serious my favorite. They HURT. SO. GOOD.
These do wonders for your hamstrings and butt!
Keep your feet fairly close together. Butt out, back straight and chest up. Drive through your heels to maximize the stretch of your glutes.
We did 3 sets of 15
Happy lifting, ladies!