Instead of 1 hour of cardio, I did 20 minutes of intense level 10 cardio
I did a few yoga stretches for 5 minutes and stretched my legs really good
I just changed back to a pyramids routine (starting light and adding more weight each set.) So, I am experimenting with weights and seeing how much I can do and how much is too easy. Some exercises I stay at one weight, and some exercises I do more sets than what is necessary. What is a burn out at the end of my heaviest weight? After your last lift, drop it down to a very light weight and do as many lifts as you can until you are sore and tight. This burn out will maximize your muscle fail. My next leg workout will begin to be more consistent than this one.
Squats
20 reps bar
15 reps 5 lbs plates
12 reps 10 lbs plates
10 reps 25 lbs plates
8 repts 35 lb plates
burn out bar
Next time I will try, 20:bar, 15:10 lbs 12: 15 lbs 10: 25 lbs 8: 35 lbs 6: 40/45 lbs (with a spot), burn out bar
Leg Press
20 reps 80 lbs
15 reps 100 lbs
12 reps at 120 lbs
10 reps at 140 lbs
10 reps at 160 lbs
8 reps at 180 lbs
6 reps at 200 lbs
burn out at 100 lbs
next time I will aim to do 20 at 140, 15 at 160, 12 at 180, 10 at 200, 8 at 220, 6 at 240 burn out at 120/140
Leg Curl and Leg Extension Circuit (Hams and Quads)
20 at 20 lbs
15 at 30 lbs
12 at 40 lbs
10 at 50 lbs
8 at 60 lbs
6 at 70 lbs
burn at 30 lbs
next time I will aim to do 20 at 30 lbs, 15 at 40 lbs, 12 at 50 lbs, 10 at 60 lbs, 8 at 70 lbs, burn at 30 lbs
Good Mornings
25 lbs free weights
3 sets of 12
next time I will use a bar instead of free weight. 20 at 20 lbs, 15 at 30 lbs, 12 at 40 lbs, 10 at 50 lbs, 8 at 60 lbs, burn out at 20 lbs.
Calf extension
180 lbs
3 sets of 10
next time I will aim for 20 at 120, 15 at 140, 12 at 160, 10 at 180, 8 at 200, burn out at 100/120. I have really strong calves.
Hip adduction/abduction circuit
3 sets of 20, very slow (4 count)
very light, only 30 lbs
I use to do a lot of these at heavier weights but my legs are pretty big now where I want them to be. Using heavy weights will make your thighs big. If this isn’t what you want, which I think most women don’t, then go very light and go slow other ways you are going to end up with thunder thighs.
I do these lying on the ground. There aren’t really names for them. But I lay on my side, and I lift my leg up, press it downwards, and sweep outwards as well. All 3 exercises without stopping. By the 2nd set you are burning pretty bad. Repeat on both sides.
3 sets of 20
I found this picture of the leg sweeps and leg lifts, but the 3rd is pulling your knees upwards towards your chest, then squeezing out pointing your toes back down.
There aren’t really names for these either. I get on all fours and on my knees and lift one leg. The second exercise consists of bending at the knee and a higher lift, hitting your glutes.
3 sets of 20
I do this first with a straight leg, then next with a bent leg. This will burn and slim you up good.
Don’t forget to stretch good. You’re going to be sore.
Kristie Manning 