I normally have pretty darned good leg days.
But today was seriously deadly, so I had to share.
If you have all of this crazy good equipment in your gym, use it. Here’s what I did today and it totally SHOCKED my body in such a good way!
10 60-yard sled pulls (listen to your body - I started at the top of every minute and gave myself the remainder of the minute to recover, about a 1:2 work:rest ratio)
4 20-yard lunge walks w/20lb med ball (superset with 10 jumping jacks)
3 rope climbs superset with TRX plank leg pull through (10)
4 20-yard sled pushes superset with 10 V-Ups
5 sets of back squats (12) superset with reverse lunges (8e/leg)
3 sets of lunges with 20lb dumbells superset with decline bench abs (15)
4 sets of calf machine raises (15) superset with balerina squats with a 35lb weight (12)
3 sets of single leg dead lifts w/ body bar (10e/leg) superset with dancer lunges (10 e/leg)
Everything hurts in such a good way. :)
Ask an ex-cardio junkie, I get this question OFTEN so I want to take a minute to address it. I have put a post on here before that addressed it when I was weight lifting a little bit, but times have changed and so have I, and I’m now on a 5-6 day/week lifting schedule. Here’s what I do NOT look like:
Instead, here’s my schedule to give you an idea:
Mondays: Chest and Triceps
Tuesdays: Back and Biceps
Fridays: Arms (Triceps and Biceps)
Saturdays: Miscellaneous (anything that didn’t go well during the week or that I’m feeling needs to be re-worked - usually legs or chest)
Here’s what I DO look like (left):
I still do cardio almost every day, but there is a balance now. I do less cardio and do more of a mixture of high-intensity weight training so that I still feel like I’m doing cardio - I like sweating and feeling like I’m working - and the results have been amazing. I went from small but almost no muscle tone to more muscle tone than I’ve ever had, all by adding weight training to my schedule.
Here’s a small idea what every day looks like. For the most part I follow a 12 rep, 4 set regimen because I’m aiming for muscular endurance.
Chest/Triceps: Bench Press, Triceps Push Downs, Cable Chest Flys, Triceps Extensions, Push Ups, Triceps Cross-Face Extensions, Dumbell Chest Press, Triceps Push Ups
Back/Biceps: Wide Grip Pull Ups (I cannot do 12 of these), Pull Ups, Lat Pull Downs, Barbell Bicep Curls, Seated Cable Rows, DB Biceps Curls, Barbell Deadlifts, Cable Bicep Curls, Back Extensons
Shoulders: Barbell Shoulder Press, DB Shoulder Press, Cable Shoulder Press, Handstand Shoulder Press, Front, Side, and Post Raises
Legs: Back Squat, Pull Ups (I do pull ups every other day, forgot to mention that), Hip Sled, Lunges with DB or with Barbell, Leg Extensions, Leg Kick outs, Around the world lunges, Adductor lunges, Single Leg Dead Lifts
+ at least 30 minutes of cardio every day, teach spinning 1-2 days per week (always on an arm/upper body day and never right after leg day—I adjust the schedule as appropriate).
Hope this helps someone!
Here was my TRX Day:
Run 2 laps around full soccer field, medium pace
10 push ups, 10 jumping jacks
10 TRX lat pull ups (legs out in front of you, hold the TRX bands in your hands with your stomach facing the ceiling, walk your legs toward the wall as far as is comfortable and pull yourself up while pushing your elbows back like a semi-pull up)
10 Rope Slams per arm
2 Crazy 8’s - sprint the diagonal of the soccer field, jog/run the width of the field, sprint the diagonal back
Rope Climb - climb the rope to the top, get down
10 Elbow to ankle lunges per leg- opposite elbow to opposite ankle - GET LOW!
8 TRX Chest flys
8 TRX Chest press
10 TRX squats
10 TRX Adductor squats
10 TRX standing oblique leans
30 TRX plank double-leg pull-ins
30 physioball arm to double-leg transfers