Today was my 2nd out of 3 leg days this week (1st was on Wednesday and 3rd will be on Tuesday) so I decided to go for a higher rep/lower weight day and to try out some new exercises and techniques; if pain is an indicator then they work GREAT!
I started off my workout with back squats; 3 warm up sets and 5 working sets. I lowered the weight a lot and did each set until failure. I concentrated on each rep, squeezing the muscles at the top and bottom of every rep and going very deep (below parallel).
After my squats I moved on to try a new technique on the leg extension machine. I did single leg extensions; 20 reps for 4 sets each leg. There was no rest period as I alternated between legs. The 5th set consisted of a drop set with both legs. By the end I couldn't even get off the machine, so lets say it works haha. Have fun trying this one!
Another of my favourite exercises I did today was the BB curtsy lunge to squat. This consists of doing 1 curtsy lunge to the side the a squat in the middle followed by 1 curtsy lunge to the other side; I count that as 1 rep! I did this exercise for 15 reps, 4 sets!
I finished off my leg workout and then did 10 minutes of abs. Today I tried a new ab workout as doing the same thing all the time is not only boring but your body gets used to it and they become no longer effective. I did 12 reps for 5 sets on the total abdominal crunch machine; make sure you bring the straps in close to your body so that holding the straps isn't part of the exercise. Hoping to feel this tomorrow.
Have a great workout and remember if you are trying any of these exercises to BE CAREFUL! Its not worth injuring yourself.
If you are unsure of what works well for your body or need some help constructing a plan email me at [email protected]
xx
I started off my workout with back squats; 3 warm up sets and 5 working sets. I lowered the weight a lot and did each set until failure. I concentrated on each rep, squeezing the muscles at the top and bottom of every rep and going very deep (below parallel).
After my squats I moved on to try a new technique on the leg extension machine. I did single leg extensions; 20 reps for 4 sets each leg. There was no rest period as I alternated between legs. The 5th set consisted of a drop set with both legs. By the end I couldn't even get off the machine, so lets say it works haha. Have fun trying this one!
Another of my favourite exercises I did today was the BB curtsy lunge to squat. This consists of doing 1 curtsy lunge to the side the a squat in the middle followed by 1 curtsy lunge to the other side; I count that as 1 rep! I did this exercise for 15 reps, 4 sets!
I finished off my leg workout and then did 10 minutes of abs. Today I tried a new ab workout as doing the same thing all the time is not only boring but your body gets used to it and they become no longer effective. I did 12 reps for 5 sets on the total abdominal crunch machine; make sure you bring the straps in close to your body so that holding the straps isn't part of the exercise. Hoping to feel this tomorrow.
Have a great workout and remember if you are trying any of these exercises to BE CAREFUL! Its not worth injuring yourself.
If you are unsure of what works well for your body or need some help constructing a plan email me at [email protected]
xx