So my legs are mildly sore today. I say, mildly? That is just not enough. I want them to be so shot I can't bend down to tie my shoe! So lets buckle down and attack the largest muscle in the body (which is actually the Gluteus Maximus) but the thighs and hamstrings are up there. For added fun, I'm throwing in some core exercises. Because whats the best kind of strength??? CORE STRENGTH!
1. Squats: 5 sets (15, 13, 11, 9, 7)
2. Leg Press: 4 sets (8, 10, 10, 8)
3. Reverse Lunges: 3 sets (10, 10, 10) - hold dumbbells in each hand
4. Isometric Jump Squats: 3 sets (10, 10, 10) - hold for 3 seconds in the down position then spring up. These are hard, very hard.
5A. Leg Curls: 4 sets (8, 10, 12, 14)
5B. Mountain Climbers: 4 sets (20, 20, 20, 20)
6A. Captain Chair Leg Lifts: 3 sets (10, 10, 10)
6B. Calves (seated or standing depending on your equipment available): 3 sets (20, 20, 20)
7A. Declined sit ups: 3 sets (till failure)
7B. Pushup Walk: 3 sets (one rotation) - for this exercise, put you feet on the end of a bench. You will be in the pushup position. Walk around the entire bench moving one hand at a time. This will engage your obliques.
Tomorrow, we swim!
1. Squats: 5 sets (15, 13, 11, 9, 7)
2. Leg Press: 4 sets (8, 10, 10, 8)
3. Reverse Lunges: 3 sets (10, 10, 10) - hold dumbbells in each hand
4. Isometric Jump Squats: 3 sets (10, 10, 10) - hold for 3 seconds in the down position then spring up. These are hard, very hard.
5A. Leg Curls: 4 sets (8, 10, 12, 14)
5B. Mountain Climbers: 4 sets (20, 20, 20, 20)
6A. Captain Chair Leg Lifts: 3 sets (10, 10, 10)
6B. Calves (seated or standing depending on your equipment available): 3 sets (20, 20, 20)
7A. Declined sit ups: 3 sets (till failure)
7B. Pushup Walk: 3 sets (one rotation) - for this exercise, put you feet on the end of a bench. You will be in the pushup position. Walk around the entire bench moving one hand at a time. This will engage your obliques.
Tomorrow, we swim!
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