Quad Focused Leg Day!


As I mentioned in my previous post I like to train legs twice a week. One day focused on quads and one day all for booty and hamstrings.

This was my latest quad dominate workout!

As always its important to warm up before you start any workout.

I will post a dynamic warm up on my next blog post that will help get your body prepped for any workout that increases full range of motion and prevents any injury.

In this video I do not show a warm up, just my working sets. Hope you enjoy!

Split squats 3 x 10 reps (each leg) *The angle was not the best here, still getting use to filming my workouts, bare with me.

Sumo squats 3 x 10 reps with 5 pulsing reps 

Step ups 3 x 10 reps (each leg) with a challenging weight. Here I’m using 25 pound plate. 

Heavy leg press set @ 645 2 sets of 6 reps 

Heaviest set for this workout at @ 690 2 sets of 6 reps. 

Hope you enjoyed!

What are you favorite leg workouts? Comment below & share ❤



Leg and Booty Building Workout 

Here is my full leg day workout I did last week. I train legs and booty twice a week. I don’t do the same workouts every week. I like to switch it up since your body can become adapted to a certain workout. Gotta keep your body guessing!

I focus on quad dominate movements on Mondays and Thursdays I focus on my hamstrings and booty.

Full workout breakdown:

Warm Up on the leg press 2 x 15 reps

Working set: Leg press

225lbs for 2 x 10 reps

315 for 2 x 10 reps

495 for 1 x of 8 reps

585 for 1 x 6 reps


75 lbs for 3 x 12

* Make sure not to round out your back and focus on feeling the stretch in your hamstrings and booty

Single Leg Deadlifts (not shown in video) 

75 lbs for 3 x 12 reps

95 lbs for 3 x 10 reps

Ball slams 21lbs (not shown) 

3 sets of 10 reps

Leg Extensions (not shown)

B70 lbs 3 x 12 reps

85 lbs 3 x 10 reps

Single leg extensions (not shown)

45 lbs 3 x 10 each leg (slow and controlled)

Heres the video (make sure to watch in 1080p!)


Hope you enjoy it!

Let me know down below whats your favorite leg day workouts!


8 reasons why women should lift weights

Many women fear the idea of becoming “bulky” and “manly” and because of this, avoid ever lifting weights because they believe it will take away their feminine shape.

This is so wrong and it’s a total myth! The women’s body is physically incapable of gaining the amount of muscle a man can. We don’t produce nearly the same amount of testosterone as men do, no matter how much weight we lift! Unless, of course those women are taking some sort of enhancement or hormone to help promote massive muscle growth.

So ladies, stop fearing the weights! Here are 8 reasons why women should lift weights and feel confident in doing so!

  1. It promotes weight loss: Shocker! Most people think only cardio promotes weight loss and that is false! When you lift weights your body is burning calories during and hours after your workout.
  2. Curves: Who would’ve thought! This is my favorite reason why I lift weights because I am sculpting my body beautifully. Doing cardio alone, you lose muscle tissue along with body fat, however with strength training you lose body fat and gain muscle, resulting in a beautiful hourglass shape!
  3. Increased energy: Strength training causes an increase in your energy throughout the day. A study published by the Institute of Health suggest a chronic in energy expenditure, even after a minimal resistance training session.
  4. Faster metabolism:  The more muscles you have the more calories you burn at rest, thats right without doing a thing! Muscles speed up your metabolism. So, that cheat meal won’t feel that bad after all.
  5. You’ll feel happier: Not even kidding, studies have shown people that perform 3 strength training workouts a week for 6 months significantly improve on anger and overall mood.
  6. Your heart will be healthier: Researcher at the University of Michigan found that people who did 3 weight workouts a week for 2 months decreased their diastolic blood pressure (which is the bottom number) by an average of eight points! Which reduces your risk of a stroke by 40% and a chance of a heart attack by 15%!
  7. Improves cognitive function: Building muscles also strengthens your mind as well! Brazilians researchers found people who did resistance training for 6 months improved their long and short term memory, improved verbal reasoning, and a longer attention span.
  8. Healthier bones: Women are more prone to bone and joint issues as we age. As you build your muscles, you improve your posture for better joint support.

So Ladies get to lifting! Your body and health will thank you (and me) in the long run and you will love the way you feel and look!

For all your fitness inquiries visit http://www.bodybuilding.com/fun/women.htm