Tag Archives: fitchick

Leg Day Lover’s Workout

leg day cover

Grab your dumbells, sand bag, barbell, soup cans, or whatever you have handy and enjoy this simple yet effective 3 move workout. This workout will challenge your legs and butt by forcing you to balance, and focus on independently strengthening each leg. By utilizing lunge type movements, your stronger side won’t be able to take over to complete the reps, and you’ll be more effectively targeting individual muscle groups.

It is important to push yourself to a challenging weight, but only as long as your form takes priority. Push through the heel, keep your shoulders back and down, and always make sure your core is engaged and tucked in tight to protect your back. Get low, and really focus on using the glutes with each movement.

Have fun with it!

Cheers,

Crystal

LEG DAY LOVER’S WORKOUT

Repeat this circuit 5 times. For your first 2 rounds, use a lighter weight and go for 10-15 reps for a good warm up. For the final 3 rounds, push to the heaviest weight and go for 5-8 reps. You should aim for a weight that challenges you to barely be able to complete your last rep.

  • CURTSY LUNGE (each side)
  • BULGARIAN SPLIT SQUAT (each side)
  • OVERHEAD LUNGES (20 reps for every round, alternate sides)

Resistance Band Deadlift Workout

deadlift cover

Leg day is awesome! This workout is going to challenge you to complete 6 dynamic exercises designed shape and strengthen the lower body. There are so many cool variations of deadlifts, and the resistance bands are a neat way to superset, or in this case, tri-set your workouts. You will need a kettlebell or dumbell, a restance band of your choosing, and a barbell (0r set of dumbells.)

Push hard,challenge yourself, Β mind your form, and as always, have fun.

Cheers,

Crystal

RESISTANCE BAND DEADLIFT WORKOUT

SET 1: 5 Rounds

  • Band Kick Backs – 15
  • Straight Leg Deadlift – 2 warm up sets of 10-15 reps, then 3 working sets of 5-8 reps
  • Kettlebell Swing – 30

SET 2: 5 Rounds

  • Banded Deadlift – 2 warm up sets of 10-15 reps, then 3 working sets of 5-8 reps
  • Band “V” Kicks – 10 (make an upside down ‘v’ with your leg straight, left + right = one rep)
  • Band Side Steps – 20 (Stay low, 2 steps right is one rep, then 2 steps left is another rep, etc.)