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Another Leg Day Workout!

December 3, 2015

Yesterday was leg day for Kendra and I, and this was our last time using this routine in order to keep the gains coming!

So if you are looking for something to target that booty, those quads, and hamstrings, try this workout!

SQUATS

Here we did multiple types of squats with different amounts of weight.  For starters, make sure you have proper form as shown below.

6

Your resting stance, as you see above, will have feet shoulder-width apart, toes pointing forward, and a straight back.

1

When you squat, create a right angle with your legs and make sure your safety bars are a few inches below your barbell’s lowest point.  Be sure to keep your chin up and continue breathing.

Our squat rack routine consisted of:

Squats with an empty bar for 1 set- 15 reps  (our goal here was to squat low and move slowly)

Pulsing squats with an empty bar: 1 set- 15 reps (lower slowly to the right angle position, pulse to the half squat position, lower back down to the right angle position, then explode upwards using your heels to get you back to the standing upright position.  That is 1 pulsing squat.)

Pulsing squats with 10 pounds added: 3 sets- 15 reps

Next we added more weight and shot for as many well controlled deep squats as possible.  We used about 105 pounds and shot for 15 reps.  The most important part is not achieving 15 reps, but doing as many up to 15 that are low and well controlled.  Four sets were done.

On to the next exercise!

2

The walking lunge is the booty buster!  We love rotating these into our leg days every few months.

You want to take your step forward and as wide of a stride as possible while keeping your balance.  Lower your knee right above the floor.  Anytime you step onto your front foot, drive with your heel and you will feel that booty doing work!

3

We shoot for about 12-14 lunges down the walkway at our gym and then back to our start point.  That is considered one set.

We did that for 4 sets with a 60 pound barbell.  If we haven’t started sweating yet, this REALLY gets the heart rate going.  Especially with the barbell on your shoulders.

If you’ve never used a barbell during walking lunges, start with a low weight barbell around 20 pounds.  Gradually build yourself up over time.

Next we’ve got sumo squats!

5

A sumo squat is the same as a regular squat, the only difference is that your toes point outwards making a V shape.  This helps you target those inner thighs in addition to quads and hamstrings.

4

When you lower, still work to achieve that right angle, keep your chin up and keep your back arched.

We used a 45 pound dumbbell, but you can also use a kettle bell.  We did 4 sets of 15 reps.

If you want to work those muscles a little harder, you can also grab two platforms (one for each foot) and do your squats on those.  That will allow you to drop your dumbbell lower and perform a deeper squat which will work those areas a little more.

And lastly… The trusty ole straight leg deadlift.

8

This is a great hamstring exercise.  Make sure you start by grabbing your bar about shoulder width apart.  The goal is not to go as low as you can because your form will start to go.

7

Your goal is to bend over as far as your body will allow without knees bending and your back rounding out.  You want to keep your back flat or even arch it.  You will feel that hamstring stretch.

Squeeze those hamstrings as you start to come up.

We did 4 sets of 15 reps.  We did not add any weight and used this as sort of a cool down/stretch.

This routine has kept us sore three different times so we’ve really enjoyed doing it.  Happy lifting and enjoy this booty busting routine!

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It’s Leg Day Y’all!

August 19, 2015

Everyone wants stronger legs and a tighter booty!  But sometimes the equipment at the gym can be a little intimidating… So here is a step by step of a great leg routine that can help you on your journey to get-it-right and get-it-tight!

First, we start with squats!

squat 1

You want to make sure your rack siding is high enough to catch your barbell in case you can’t make the final push back up to the standing position.  I always recommend doing a body squat to get a good idea of where your barbell will hit.  You want your barbell to be about 1-6″ above your rack sides at your lowest squat point.  If you need help adjusting your rack sides, grab a gym staff member or nearby trainer.

squat 2

You want to use a low weight when you do a warm up set.  If you are looking to burn more body fat, push light weight for a set of about 15 reps.  If you are looking to build up those quads and that booty, push the heaviest weight you can handle with good form for about 8-10 reps.  Always do 4 sets.

squat 3

In regards to form, make sure your feet are shoulder width apart.  Try and keep your back as straight as you can (never round it).  As you lower yourself into the squat position, make sure your chest is up, and you continue to breathe.  A right angle is what you are looking for just like you’re sitting in an imaginary chair.  Dig into the floor hard with your heels as you push back up to the standing position.  Never roll up on your toes.  Flat shoes are always recommended.

squat 4

 

Next, we’ll look at one of my new favorite lunge discoveries… and boy you feel it the next day!

lunge 1

The key to this lunge is having two 45# plates stacked on each other and planting your front foot on top of the plates.  This helps you achieve a deeper lunge and puts those glutes to work!

I would recommend a warm up set first with no barbell or only the barbell.  You really want to move slowly to make sure you keep your balance.

lunge 2

As you come back up, drive with your front heel.  This is where the booty action takes place!  Warm up with a set of 8-10 reps.  Then add weight appropriately.  For more fat burning, 15 reps on each leg with lower weight.  For lean muscle and booty building, use the heaviest weight you can push (with good form) for 8-10 reps.  Always do 4 sets.

Here is a rear view:

lunge 3

Resting at the top.

lunge 4

Dropped into the lunge position.

Our third exercise is going to be the standing kick back!

This really gets the hamstrings and glutes.

I would recommend doing the movement first without weight just to get adjusted to the movement.

donkey kick 1

Brace yourself on the cable machine and lift one leg as shown in the mirror above.  Then follow through with your reverse kick as high as your leg will kick back.  You want to make sure you feel this in your glute/hamstring.  If you don’t, you may want to increase your weight.

donkey kick 2

Continue this for 15 reps if you are looking to increase heart rate and promote fat burning, or increase your weight to build that booty and shoot for 8-10 reps with good form.

And lastly, the adductor machine!  This is the machine everyone feels so awkward on, but it does such great work for inner/outer thighs!  Today we are actually going to use it for booty building.  So here is how!

adductor 1

In the photo above, I am leaned forward and my booty is hovering over the seat.  The goal here is to stay low when you push out with your thighs.  You want to stay hovering over the seat and push slowly to keep control.  Keep everything tight and that will also help with your control.

adductor 2

Then push outwards while continuing to stay low and hovering over the seat.  Shoot for 15 reps with the heaviest weight you can handle.  Today, Kendra and I actually maxed out the machine at 210#!!  Whooo hoo!!

This is a great leg day routine we had a blast with today!  I hope you enjoy the burn as much as we did!

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AvatarI’m Tamar, a registered dietitian living in Alabama, fascinated by food, fitness, and travel. My goal for this blog is to help people learn more about how to live a long, healthy, and peaceful life to the fullest. Read More…

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