OPERATION: Bikini Bod
KEY WEST GIRLS TRIP: T-minus 21 days
FT. MYERS BEACH WKND: T-minus 32 days
07.01.2009 [Wednesday] —
Workout Routine: Cardio/Strength Training (Legs) & CORE
Lean leg workout — so since I am focusing on leaning my legs as opposed to building, I have been trying some new things, and it seems to be working. In general – any type of plyometrics is great for toning the legs. I am going to be utilizing my normal leg workouts (without gym machines), however, with no added weight and a LOT more repetitions.
Tri-lunge exercise: Lunge to the front, lunge to the side, reverse lunge [this counts as 1 repetition]
Do this 15 times per side, or in other words, 45 lunges left leg, 45 lunges right leg.
Isolated Squats: Utilizing 1-leg squats. Cross one leg over the other knee and perform squats that way
Do 20 squats each leg. At the end of 20 repetitions, pulse it for 10 seconds.
One-legged Deadlifts: Grasp a dumbbell in each hand with your feet a little less than shoulder-width apart. Keeping the dumbbells as close to your body as you can, bend down at the waist until the dumbbells touch the top of your shoes and then come back up to the starting position.
Lower weight, higher repetitions, 3 sets of 15
Sumo Squats (Plie Squats): Feet at 45º, squat slowly.
3 sets of 15 squats
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Core:
¤ Side Pillars, side planks and twist torso then switch sides
¤ Overhead Ball Pass with stability ball
¤ Torso twists (Oblique twists) with medicine ball
Cardio Session: 30 minutes ARC trainer, 15 minutes light jog
Best song of the workout: Starstruck by Lady GaGa
Hardest part of the workout: The tri-lunges were definitely killer!
Tip for you: Take your time with the leg portion – if you want to add muscle, then grab higher weights and do less repetitions!
