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Calf Workout
Hey Everyone!
Today, I am sharing some calf workouts with you. It is great to add to your leg day workout. I love to work out my calves to make my legs look more defined. I do these workouts about once a week. I like the way it makes my legs look more uniform.
I do three sets of the following:
Weighted Calf Raises 10 Reps
Plie Squat Calf Raises 10 Reps
Wall Sit Weighted Calf Raises 10 Reps
Here is a video of me doing these exercises so that you can see what they are if you are unfamiliar with them! The video is sped up slightly. When you do these exercises keep your movements slow and controlled. I like to use 5-10 pound dumbbells while doing these exercises.
I hope you loved today’s workout! Let me know what you think in the comments below. If there is a type of workout you would like to see, please let me know in the comments. If you want to see more workouts like this please subscribe below for weekly emails. Thank you so much for checking out today’s post.
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Killer Quad Workout
Today, I am sharing a killer quad workout. It is great for building your quads specifically. They should be on fire by the end of this workout. I love seeing results from doing these exercises. They are great to offset your booty and hamstring workouts as you want to make sure you are working out your legs evenly!
I do three sets of the following:
Elevated Heels Goblet Squat 10 Reps
Bulgarian Split Squat 10 Reps (Each Leg)
Kettlebell Lateral Lunge 10 Reps (Each Leg)
Here is a video of me doing these exercises so that you can see what they are if you are unfamiliar with them! The video is sped up slightly. When you do these exercises keep your movements slow and controlled. You will see results faster if you do this.
I hope you loved today’s workout! Let me know what you think in the comments below. If you want to see more workouts like this please subscribe below for weekly emails. Thank you so much for checking out today’s post.
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Hamstrings & Booty Workout
Hey Everyone!
Today, I’ve got a great hamstrings and booty workout!! I like to periodically add these into my leg day routine. I can really feel this workout in my hamstrings while doing it and for a few days after as well. So make sure to roll out if you do it! I like to use a 20-30 pound barbell for this workout but you can use whatever is comfortable for you.
I do three sets of the following:
Straight Leg Deadlifts 10 Reps
Good Mornings 10 Reps
Barbell Sumo Squats 10 Reps
Here is a video of me doing these exercises so that you can see what they are if you are unfamiliar with them! I have sped up this video quite a bit so when you do it keep your movements slow and controlled. You will see results faster if you do this.
I hope you loved today’s workout! Let me know what you think in the comments below. If you want to see more workouts like this please subscribe below for weekly emails. Thank you so much for checking out today’s post.
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How to do a Proper Squat
Hi Everyone! Today I am talking about how to do a proper squat. Again, I am not a personal trainer. I have, however, learned a lot about squats from my trainer and through doing them for years. I am hoping to pass that knowledge onto you!
Why should you learn how to do a proper squat? Doing squats incorrectly can lead to injuries. You can put extra stress on your ligaments and tendons. You won’t get as good of a workout as well. There are also many benefits to doing a squat properly. They can improve knee stability. They help you to perform daily activities more easily. You don’t need any equipment to do them. They help you to be able to lift heavy items correctly. They are working out multiple muscles at the same time, making your time better used during your workout.
So how do you do a proper squat?
- Start by placing your feet shoulder width apart. Your feet can be parallel or slightly pointed outwards.
- Make sure you are “sitting back” so that you aren’t just bending your knees. You can practice with a chair to start. This feels pretty uncomfortable when you start, but you really want to make sure your knees are not going past your toes. Also make sure that your knees are not pushing in when you go down.
- Don’t hunch your back. You want to make sure your back is as straight as possible.
- You don’t want your heels to leave the ground ever. The thing that I have found to help me most with this is squatting with only socks on, especially when you start piling on the weight. You can also find shoes that are good for squatting if that grosses you out.
- When you get the first steps down, make sure you are going down low enough. Your knees should bend about 90 degrees and your thighs should be parallel to the floor. When you are more advanced you can go even lower.
- Practice, practice, practice. The best thing you can do to get better at squatting is practicing. I can tell you that it took me a while to get the best form for me. Once you get better, you can start adding weight! There are also several variations of squats but once you get a simple squat down you can move on to those!
Here is a video of me doing a couple barbell squats.
Thanks for taking the time to check out my post today. I hope that it helps you in your fitness journey. Let me know in the comments below what you would like to hear about next.
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Slider Workout
Sliders are one of my favorite gym accessories that I own! I learned about them originally when I was working with my trainer. There are so many different workouts that you can do with them. I made a short workout to try the sliders out. My favorite pair I bought off of amazon for fairly cheap. They are my favorite because they slide easily. I have tried many different ones and I haven’t been impressed. I will link them below in case you want the same ones!S
These are my favorite slider exercises for my legs and core. I do each of these for about 40 seconds and then rest for 20 seconds. For the seconds I am doing the exercise, I am doing as many as I possibly can. I do these exercises three times each.
Mountain Climbers
Start by beginning in a plank position with both feet on sliders. Make sure to be in a good plank position without your hips being too high. Bring one leg in toward your chest and then return it back to the start position. Now switch to your opposite leg and do the same thing. Repeat, changing legs quickly and concentrating on keeping your plank position proper.
Hamstring curl or Bridge Slide
I have heard this exercise called either of these names. You will start by lying on your back with a slider under each heel, toes lifted, hips lifted off the ground in a glute bridge. Slide your heels forward to straighten your knees, making sure to never let your butt touch the floor. Then slide your heels toward your butt to bend your knees and return to the starting position. Repeat. You will feel this in your hamstring and glutes.
Wide Mountain Climbers
For this exercise, you will basically be repeating the mountain climber steps except you will be bringing your leg to the outside of your supporting arm for each side. You cannot go nearly as fast as the mountain climber exercise but you will feel it even more in your core.
One Leg Bridge Slide
This exercise is very similar to the regular bridge slide but you are doing each leg separately as the other leg supports your bridge. You will start this exercise by lying on your back, as you bend one leg and keep it in a bridge and the other moves to straighten. Repeat with the opposite leg and never let your butt touch the floor.
Pike
This is my favorite slider exercise but it is also the most challenging in this set. You will begin in a plank with both feet on the sliders. Bring both feet in toward your hands at the same time with straight legs bringing your body into a pike position. Go as far as you can with straight legs, then slide your feet back to the starting position. If this is too hard or you cannot do this, you can start by doing a tuck. This is basically the same movement except you bring both knees to your chest instead of just keeping them straight.
I really hope you enjoyed today’s workout. Please comment below if you did or click on the button on the bottom of the page to subscribe!
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Beginner Leg Workout
Hey everyone! Welcome to the first workout!
I wanted to go over some of the gym terminology to help out anyone who is not familiar! A rep = repetition. This is how many times you are going to do an exercise during one set. Sets are meant to break up the workout in order to do more reps. You will see me use these terms throughout the many workouts I will be posting! This workout is really good for doing at home or at the gym.
Body Weight Squats 4 sets 15 reps
Bodyweight Lunges 4 sets 15 reps
Sumo/Pli Squats 4 sets 15 reps
Leg Lifts 4 sets 15 reps
Wall Sit 4 sets 30 sec hold
Body Weight Calf Raises 4 sets 15 reps
If these are too easy try adding some weights or doing a higher amount of reps.
The video below will show you what each movement is.
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