Happy Friday y’all! I hope it has been a great one. What muscle group did you train today? This morning I trained legs. It was intense! I was drenched in sweat because it kept my heart rate up, my breathing rate was increased, and it challenged me. As a result of my workout this morning I have been STARVING all day. I am generally always hungry (life of being a bikini fitness competitor) but it is more so today.
My metabolism was increased today because this leg workout not only worked out a large muscle group but the high intensity kept my body working hard. Try this workout below to keep burning calories all day long.
The key is to keep moving. You want no rest between exercises and little rest between sets. I just rested long enough to catch my breath, motivate myself, and set up for the exercise.
Try a challenging and heavy weight, however do not sacrifice form. You want the weight challenging enough to make the set difficult but light enough to complete the set safely. For example I could have squatted heavier but because I wanted to go for higher reps I kept my weight a bit lower. No need to be a super hero – you will feel like a warrior when you are done, though! My advice – start out lighter, you can always add weight as you go.
Lying Leg Extension
Split Squat (12 reps each leg)
5 sets with 15 reps
Barbell Squats (first 2 sets I completed 15 reps) – (I increased weight on barbell every couple of sets – the last set was heaviest and I could get in 10 reps)
Single Leg Hack Squat
5 sets with 12 reps each
Stiff Leg Deadlift (I increased weight after 2 sets)
Lying Leg Press – feet high and wide
Lying Leg Press – feet high and narrow
Seated Calf Raises
5 sets with 15 reps each
By the end of this workout you will be hungry and you can be sure your metabolism will have a burst to burn extra calories throughout the day. Don’t use that as an excuse to overindulge, so be careful with hunger cravings. Be sure to eat a small meal every couple of hours that includes a protein, a fat, and a carb. I expect some Delayed Onset Muscle Soreness (DOMS) the next couple of days because this workout gave a great burn!