Quad Focused Leg Day!

Hey!

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 ❤

 

Advertisements

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

Deadlifts: 

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!

 

Mind to Muscle Connection

Have you ever heard someone say, its all in your head! Well it really is. Your mind controls how your body moves and how effective those movements are. This can be achieved by concentrating enough on using that muscle group and making sure it’s doing all the work.

I had a client that after a heavy chest day his chest would never feel sore. He would say he mostly felt soreness in his arms. I’m like that’s impossible! We did chest! When I do chest I lift half the weight he lifting and I would also feel sore on my upper chest area. There was something he was not doing, that I clearly was. I told him to start focusing on using his chest muscles when doing chest workouts and using the mind to muscle connection as he was chest pressing instead of concentrating on his arms to push the weight.

If you don’t believe me. Give it a try, the next time you’re working out. Start lifting some weights and start day dreaming of laying at a beach somewhere sipping on a mojito. I guarantee you after 3 sets you won’t feel you did a thing. You’ve just wasted your time lol.

Now do the same exact workout, however this time focus on the muscle group you are working on with every single rep. Contract, release, contract, release and make sure to breathe! After 3 sets, I promise you you feel a difference. Guaranteed!

Mind to muscle connection is a real thing! Even I didn’t know it was so effective until I gave it a try after my boyfriend aka my swolemate introduce me to it.

So stop wasting your time at the gym! Stop thinking about the next paper thats due tomorrow that you haven’t even started, or about your next tropical vacation. Use your mind to lift some serious weights and make some awesome gains!

I hope this helped someone, and let me know if you feel a difference on your next workout!

If you want to learn more about how to start training your brain for some sweet gains check this link out.

http://www.bodybuilding.com/fun/4-tips-to-help-train-brain-massive-gains-mind-muscle-connection.htm

Thanks for reading<3

What keeps me motivated? 

I often get asked what keeps me motivated to continue working out?

There are several things that keep me motivated and inspire me to work out and lead a healthier lifestyle.

  1. Having supportive people that have similar goals: It may be a relative, your partner or a best  friend. Having a strong support system around you will always motivate you to be your best.
  2. Mental decision: If you haven’t made the mental decision to change your lifestyle and agree to work your ass off to achieve your goals you are not going to go far. It all starts with having the right mind set. “Your body won’t go where your mind doesn’t push it”
  3. Results won’t come overnight: Understanding that results don’t come over night is important. I’m sure you’ve heard consistency is key! It truly is! Work hard, push yourself and the results will come in due  time.
  4. Results will be worth it: When your results begin to show, its going to be all worth it! But the work doesn’t stop  there! For me, watching my body transform has been my favorite part of my journey and what motivates me to continue working out for continued  results.

These are the main reasons why I am so motivated more than ever, to get it the best shape of my life. Everyday I love this lifestyle more and hopefully one day I can make a living of it.

I hope this post inspired you and hopefully you will find the motivation that drives you to be the best version of you!

Thanks for reading ❤