Today was my first leg day on my own and I’m proud to report that I made it, barely. One thing I learned while at Phat Camp was that because I carry my weight in the lower half, I need to make my leg workout count in both weight and cardio. So, what I am doing is a lot of body weight exercises and some exercises with weight added. This keeps my heart rate elevated, ok busting out of my chest, and helps me to have the afterburn effect all day that we are all after. Here is the rundown:
Superset One – 4 sets
Walking side squats – 20 each leg
Walking lunges – 20 each leg
Pop-Squats – 20
Superset Two – 3 sets
Extensions – 10
Weighted wide leg squats – 12
Alternating stationary lunges – 30 total
Superset Three – 3 sets
Lying Hamstring Curls – 20
DB Straight Leg Deadlifts – 12
Superset Four – 3 sets
Single leg squats – 10 each leg
Calf Raises – 30
Cardio – 15 minutes of sprint intervals 20 sec sprint interval/40 sec rest interval, 20 minutes of alternating left side shuffle, backwards walking, right side shuffle, foward recovery walk – all treadmill at 10% incline and 2.5 mph pace, 5 minutes of final sprint intervals.
Now I can barely sit here comfortably. 🙂 Not really, a little ibuprofen will help and lots and lots of water in effect for today.
B – oatmeal and frozen strawberries
S – EAS AdvantEDGE shake
L – 4 oz. chicken breast, 1 cup of beans and corn, 1/3 cup of cottage cheese with cucumber slices
S – I’m going to Starbucks! SF/FF Cinnamon Dolce Latte and an apple
D – Egg white sandwich on WW toast, soy crips, watermelon
S – 1 cup of Fiber One with sugar free jelly mixed in
The personal training business is going well. Clients are coming in and tonight I’m hoping to work on my clothes. I’m putting the logo on some of my new clothes so that I have a company uniform. Yay! This is so much fun and I can’t wait to see my clien’t successes.
Well, I need to do some posting, emailing, and I’ve got to attend to a few household duties. Yuck.