Wednesdays workout: Legs and Abs


Workout:  Legs and Abs

This workout is meant to be done in groupings of two.  Supersets if you will.  A perfect explanation of supersets from Bodybuilding.com:

What is a superset? A superset is performed when two exercises are performed in a row without stopping. When you start doing these for the first time, you will find that your endurance may be a problem, but before long you will learn to love them.

There are a total of 8 exercises, therefore 4 groupings.  Each exercise has 3 sets of repetitions.  Some are ‘max reps’ or the most you can do to a point of failure, and some are timed reps, performing as many repetitions as you can in a given amount of time.  Take note of your results for both.  Sometimes this seems like it’s just taking up valuable time but I find that it encourages me to push harder and beat my last set.

Try to look around you before starting.  By no means should you occupy a bench with your belongings if you are not using it at that moment.  Be considerate.  It is very frustrating when a bench is saved for someone who isn’t going to be using it for another 10 minutes.  With my style of training that’d be enough time to finish 3 sets of one exercise!

Enough with my lecturing…here’s the workout!:

  1. Lunge Jumps, making them longer than normal (as opposed to 90 degree angles)
    1. Timed rep: 30 seconds  (Stats: 30, 31, 29)
  2. Leg Drops, side to side
    1. 12 to each side
  3. Alternating Dynamic Step Ups
    1. Timed rep: 30 seconds (Stats: 25, 26, 27)
  4. Leg Lifts
    1. Max reps  (Stats:  17, 10, 10)
  5. Romanian Deadlifts
    1. Max reps  (Stats:  60 lbs; 16, 16, 12)
  6. Tuck and Lifts on a bench
    1. 20 reps
  7. Overhead Squat
    1. Max reps  (Stats:  just Olympic bar; 20, 15, 20)
  8. Hanging Knee Tucks
    1. 10 to each side

I am learning alot about myself through my training.  Pushing yourself past your normal limitations can be very rewarding.  I feel really strong and like my body is running at its peak efficiency.  It’s all truly lovely!

Please contact me with any questions you may have!  Email:  kari@gettinwickedtight.com

 

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