Hi Guys, Happy Monday!
Today’s post is going to be a fitness related one. Every time I put up pictures and/or videos on my social media accounts about me working out, I always get a ton of questions about it with my workouts, where I go, who I go with, etc. So this will be the perfect time for me to address all of that!
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First and foremost, I am in no way, shape or form a health or fitness expert nor am I trying to be, so everything I’m going to mention are things that I’ve found which have been working really well for me.
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For those of you who don’t know, I’m a member of Blink Fitness (don’t ask me why I go here as opposed to anywhere else because I just kind of randomly picked it about 3 years ago). I’ve been a member since about 2015 I would say, but never used to be consistent with it. It wasn’t until about 3-4 months ago that I got REALLY serious about going to the gym and working out. I try to go to the gym at least 5 days a week. I give myself one day off in the middle of the week to be able to recover a bit and come back feeling ready to kick ass for the rest of the week. And then I take off Saturdays because that’s usually when I run errands or Diego and I go out for date night.
During the week I go everyday after work, and on Sundays, Diego and I will usually start our days off by going to the gym then doing whatever else we have to do afterwards.
Almost always if you see me in the gym, I’m with Diego and our good friend Genaro. I love working out with them because we all motivate each other and keep up with one another, they don’t take it easy on me because I’m a girl, if anything, they push me harder because of that.
And pretty much the way we do workout is that we break our workouts up into particular days so that everyday we’re doing something different and keeping it fun/exciting. We separate our workouts into leg day, upper body day, full-body workout days (which is normally only once a week, IF that), and simply just cardio.
Aside from breaking our workouts up into specific days, we also break it up between heavy week and light week, and since this post is going up today (Monday), that actually starts our heavy week off with this.
Keep in mind that we take our time with workouts and end up spending about 2-3 hours in the gym to make sure that we hit each part of the workout not only properly, but completely. Also, our workouts as a whole are really not at all that bad or intense, it’s just something you have to get used to overall.
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Personally in order for me to feel like I’m going to have a kickass workout, I NEED pre-workout. And yeah its not good to rely on certain things like that and blah blah blah, but it just always gives me that extra little boost of energy I need to get things going. Plus, I really don’t rely on it as much as I think I do, I think I just tell myself I do because there will be times that I don’t take any (mainly because I ran out, not necessarily by choice) and will still have a pretty great workout.
For those of you who don’t know, pre-workout for the most part is a supplement that ultimately has caffeine in it to give you an extra boost of energy, pretty much the same concept as a Red-Bull and/or Monster, but it’s a lot better for you than that. The one that Diego, Genaro and I use is from this website called Bare Performance Nutrition . Their products are a bit pricey, but we definitely like them and think their worth it.
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So the other day I took a poll on Instagram to see which fitness routine I should write about first and the vast majority of you voted for leg day, so here it is!
Now, if you’re anything like me, you love a good leg day. Personally, I like to start each week with leg day (whether I’m going heavy or staying steady) because that helps me get pumped for the rest of the week. With that being said, let’s get into the actual workout routine I always do!!
If you’re a beginner and even if you’re not, of course its always ideal for you to spend about 10-15 minutes stretching, especially if you’re going to be attempting to pull heavy weight. Again, I’m not an expert but I’ve been finding that for me personally, I don’t always need to spend a great deal of time stretching in order for me to feel good and ready for my workout. Sometimes yes, but not always.
The first thing I always start my leg days off with is squats.
With each workout we always start with our compound movement, which is pretty much an exercise that hits/targets more than one muscle, which in the case of leg day would be squats. While squatting you work your glutes, quads, hamstrings, core and even your back a bit when you have the bar on your back and tighten it.
Altogether I roughly do about 7 sets of squatting, and 3 of those are pretty much just for the sake of warming up. The difference is that for heavy week we always pretty much use that time to test the weight to see how far we can go with it and what our “max” is. Ultimately we keep the amount of reps we do with each set low so that we don’t tire ourselves out too quickly and are able to actually reach some type of PR. So it looks a little something like this:
1. 1 set of 10 with just bar.
2. 1 set of like 6-7 with just the bar again.
3. 1 set of about 6 with the bar while adding 10lbs to each side, which would be a total of 65lbs.
Once I finish with that, it’s relatively light still for me to feel comfortable enough that for the next set I’ll be able to bump the weight up to 25lbs on each side for the final “warming up” set before my actual working sets start.
4. 1 set of 4-5 with the bar while adding 25lbs to each side, which adds up to 95lbs total.
After that set I’ll bump the weight again, but at this point the amount of weight I add on will depend on how I’ve been feeling after the past couple of sets I just did, while also taking into consideration the last time I squatted (more so during my heavy week), so I’m basing it right now off what I’ve been doing recently which would be either 115lbs (35lbs on each side) or 135lbs (45lbs on each side). My max. right now is 135lbs and I was only able to do that for 1 rep 2 weeks ago, so I’ll probably just try that again or bump the weight down to 115lbs to be able to complete my working sets (which would be about 3 of them).
After squatting I’ll move on to the seated leg press:
2. Seated Leg Press
From here on out I’ll keep all of my workouts to 3 sets each. So with the leg press I’ll start off with 180lbs total (2 45lb plates on both sides).
- 1 set of 10 on 180lbs. For the next one I’ll bump the weight up another 10lbs on each side, for a total of 200lbs.
- 1 set of 6-8 on 200lbs. And finally I’ll bump it up to 25lbs on both sides along with the 180lbs that was already on it, for a total of 230lbs which is the heaviest I’ve gone on the leg press.
- 1 set of 4-6 on 230lbs.
3. Good Girl, Bad Girl
After the leg press, I move on to what is known to me and Diego as ‘good girl, bad girl’, lol it sounds weird, but honestly it’s one of my favorite workouts to do during leg day.
The purpose of both for the most part is to pretty much entirely work the hip area of your body. So the first one you’re spreading your legs/knees open, which will work the abductor muscle groups on the outside of your hips. You’re supposed to push out against the resistance. Whereas with the other machine (hip adduction), you’re doing relatively the same motion, but the opposite, meaning you’re pushing against the resistance to CLOSE your legs together which ultimately works the muscle groups on your inner thighs (hence Diego and I calling it good girl, bad girl). Trust me, it’s killer but in the best way.
So my sets will go something like this:
Hip abductors (pushing out)- 1 set of 8-10 on about 130lbs; 1 set of 8-10 on 150lbs; and 1 set of 8-10 on 170lbs. The reason the weight may seem really high is because of how used to it I am and that’s when I’ll feel the most resistance (in other words that’s when I feel the workout the most).
For hip adduction (pushing in)- it’s relatively the same, however I will say this is slightly more difficult for me, so the weight isn’t as high as it would be for the other one, so I’ll do 1 set of 8-10 on like 90lbs; 6-8 on 110lbs; and 4-6 (or as many as I can push through) on 130lbs.
4. Leg Extensions
After good girl, bad girl I move on to seated leg extensions which is a great machine/workout to work on your quad muscles.
In my opinion this is the best and worst leg workout. It’s the best because it’s an amazing way to work on your quads, but its the worst because I find that it’s a lot more difficult to do when your legs are shot from just finishing your squat session. But because of that, I’ll tend to start off on somewhat of a low weight, then work my way up.
So I’ll do: 1 set of 10 on 70lbs, 1 set of about 6-8 on 90lbs, and then try to do about 4-6 on 100-110lbs (depending on how I’m feeling and how the other 2 sets went).
Following Leg Extensions comes another favorite of mine which is calf extensions.
5. Calf Extensions
This is really similar to leg press, the only difference is your whole foot isn’t flat on the plate surface. Your feet are at somewhat of an angle where they’re in a tip-toe kind of position so you’ll be pushing off from that.
I normally start off at about 70lbs and depending on how I feel, work my way up from that or stay at a steady weight. So 1 set of 10 on 70lbs, 1 set of 6-8 on 90lbs and a set of 4-6 on 100lbs.
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At this point I’m normally pretty content with everything I’ve done and could pretty much end my workout here after I finish with my calf extensions, but lately I’ve added 2 more workouts to my routine. Sometimes I get to do them and sometimes I don’t, it all depends on how I feel after all this and timing, how late or not it may be.
The first one is leg curls:
6. Leg Curls
This is an amazing workout that will completely work your hamstrings. I prefer doing this to work my hamstrings than anything else really, I don’t know there’s just something about it that I love, and I feel the burn of it almost immediately whenever I complete a set. So for this, my numbers aren’t all that great, weight wise, but they are enough that like I said I feel it as soon as I’m finished.
So I’ll do, 1 set of 10 on 50lbs, 1 set of 6-8 on 60lbs, and for my final set I’ll push for 4-6 on 70lbs, or as I said earlier, as many that I can push myself to do.
For the most part that’s my entire workout. Occasionally, if I have the time I’ll do one more exercise to work predominantly on my glutes, but I really don’t always have time for it so I don’t really think it’s worth mentioning.
HOWEVER, once I do all of that, I tie everything together and close out the night with a good cardio session (again depending on time determines how long I’ll be able to do it for). On average I always tend to do AT LEAST 30-35 minutes of cardio 2-3 times a week, this amount of time usually allows me to burn about 300+ calories which is fine for me. On days where I happen to have more time and am feeling ambitious, I’ll push to do 45 minutes more or less which allows me to burn 400-450 calories. During our heavy week workouts that isn’t always too ideal though because that’ll tend to burn out a lot more of our energy on top of what we already are doing, which is why sticking to 200-300 calories in cardio is a lot better for us.
When it comes to doing cardio I think that everyone has their own opinions and preferences on it, what they consider good for it, what they don’t, etc. But for me, I always stick to the treadmill. So long as I have a high incline and at least 2.8-3.0 speed, that’ll be enough to hit my calorie goal for what I want to burn. Diego does the treadmill with me most times, but overall he prefers the StairMaster. It all depends on what you like and prefer.
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Well guys that’s it. That’s my entire leg day workout that I always stick to and has been working really well for me. It’s really not as much or as intense as it may look or seem. It just all comes down to pushing yourself and getting used to it.
Let me know in the comments if you guys do anything similar or completely different for your leg day workouts. Let me know if you found this helpful at all, wasn’t all that descriptive, or just a general comment about what you think about my workout and stay tuned in a couple of weeks for my other post about my full upper body workout!
Xoxo Leo Girl ❤