Weekly Workout: Power Leg Day
The past 2 weeks I have been completely absorbed with house projects, decorating, and prepping the nursery and lots of online browsing for all types of home goods. It is actually out of control. If you could see my laptop on a daily basis you would find multiple tabs open to my online “wishlists” from target, PBkids, wayfair, amazon, etsy etc. Oh and of course pinterest! What did we do before pinterest? I guess browsed magazines… My other favorite new tool for inspiration is the website, LiketoKnowIt. I follow their instagram for home and baby and I am loving it! Check it out if you haven’t already
In the meantime I have written up some new workouts (see below!) and messed around in the kitchen to come up with some new recipes for you guys too! This workout is great because the only equipment you need is a set of dumbbells. It is fast paced and easy to follow!
Pre-Fatigue Pull/Warm-Up
“Meta Legs”
*Do 2 sets of the exercises listed below. If you are in shape, do NOT rest between exercises or sets. The point is to fatigue your pull muscles. If you are a beginner rest 45 seconds between each exercise and 1 minute between sets.
Exercise#repsBodyweight Double Leg Squat24Bodyweight Alternating Lunge12 per legAlternating Split Jump12 per legSquat Jump12
Power Endurance- Legs/Hips
A power endurance is all about speed and generating power. Do not take any breaks between the 1st and 2nd exercise of each triplex (block of 3). Before moving onto the 3rd exercise however you may take a brief 30 second rest. Perform the 1st exercise in each triplex with a weight that allows for about 10-12 repetitions. Rest 1 to 2 minutes after each set in a triplex. Before moving onto the 2nd and 3rd triplexes rest about 3-5 minutes.
ExerciseDo 3 sets of the following # of repsDumbbell Squat10Vertical Jumps10Russian Twists20
-> rest 1-2 minutes if needed and repeat these 3 exercises 2 more times, resting 1-2 minutes after each set. Before moving onto the 2nd block rest 3-5 minutes if needed.
ExerciseDo 3 sets of the following # of repsDumbbell side reaching lunge10 each sideSide Skaters20 totalElbow Plank60 seconds
-> rest 1-2 minutes if needed and repeat these 3 exercises 2 more times, resting 1-2 minutes after each set. Before moving onto the 2nd block rest 3-5 minutes if needed.
ExerciseDo 3 sets of the following # of repsDumbbell Deadlifts10Burpees15Pike Ups20
-> rest 1-2 minutes if needed and repeat these 3 exercises 2 more times, resting 1-2 minutes after each set. Before moving onto the 2nd block rest 3-5 minutes if needed.