Wednesday, January 7, 2015

Wild Workout Wednesday Week 1 + A Leg Circuit Workout

Welcome to week 1 of the Wild Workout Wednesday Link up!  I am so excited to be co-hosting this link up with some of my Sweat Pink Ambassador Sisters.  Each week I will be linking up with Annmarie from The Fit Foodie Mama, Amber from Bold Fit Mom and Upala from Pretty In Pink Fitness to bring you fun workouts, motivation, inspiration, and recipes to try.  You can join in the Wild Workout Wednesday by reading along and visiting us on social media or grab the badge and link up if you have a fitness or healthy living post to share!
grab button for Wild Workout Wednesday Link Up
<div class="wild-workout-wednesday-link-up-button" style="width: 200px; margin: 0 auto;"> <a href="" rel="nofollow"> <img src="" alt="Wild Workout Wednesday Link Up" width="200" height="200" /> </a> </div>

If you read my chest & arms workout from Monday you will know why I am so sore today!  It was really time for me to change up my workouts because I wasn't really getting sore from my workouts, which means my body was adapting to my previous workouts.  I also added battle ropes in to my workout too, and since those are new to me I know they contributed to my soreness!  Yesterday I did legs with my workout buddy, Wendy, so she got to share in the pain of adding battle ropes in to our workout in between our sets.  It is a great way to get your heart rate up during your strength training session.  If you have read any of my previous posts you know that I love doing circuit training.  I try to do some straight sets, but I get really bored in between sets, I like to keep moving.  I am taking today off to recover and I will most likely take a Epsom Salt detox bath to help with the soreness, if you haven't tried it you should, it really does help.

As promised I will share my workouts with you as I am writing new ones.  Writing workout programs is really one of my favorite parts of being a personal trainer.  I love coming up with new ways to challenge my clients.  I am hoping to get back to doing some 1:1 training this year and also expanding my online training business as well!  Stay tuned for updates on that as I will be re-vamping that part of my business soon.

Here is my leg & glutes circuit workout from yesterday:
Circuit #1
Walking lunges 20lbs x 20 reps
Hamstring curls with the stability balls- 15 reps
Calf raises- 80 lbs x 15 reps
45 second battle ropes
45 second kettle bell figure 8's
* I repeated the circuit 3 times before moving on to the next circuit.

Circuit #2
Split squats- 10lbs x 10 reps each leg
Dumbbell deadlifts- 25 lbs x 15 reps
Donkey kicks with ankle weights- 5lbs x 20 each leg
45 second battle ropes
45 second kettle bell squat to upright row
* I repeated the circuit 3 times before moving on to the next circuit.

Circuit #3
Seated leg extensions- 50lbs x 15 reps
Good mornings- 30 lbs x 15 reps
Kettle bell squats- 20 lbs x 15 reps
45 second battle ropes
45 second alternating kettle bell swings
I repeated this circuit 3 times.

I burned about 800 calories with this workout.  I wear a Polar Heart Rate Monitor to track my calories for each workout and the week too.  It is a great motivator for me to see how many calories I am burning.  I love that I can add my cardio right into my workout.  Spending hours on the treadmill is so not for me.  I love to do HIIT cardio, intervals and tabata.  These types of cardio are great for shedding stubborn fat and preserving muscle.  There are so many variations that can be done, the options are endless and it helps to keep me from getting bored.  Do you circuit train?  What is your favorite HIIT workout?

Click here to tweet this calorie burning & muscle buliding leg workout:
Tweet: Try this calorie burning & muscle building leg workout! #wildworkoutwednesday

Thanks so much for stopping by today!  Be sure to link up with us for Wild Workout Wednesday.
Here are the rules to join in:
1)  Follow your host and co-hosts in any way you can!

Upala at Pretty in Pink Fitness //Instagram // Pinterest

2) Link up with a fitness or healthy living post.  It can be something you just posted or a favorite from your archives as long as it is fitness or healthy living related.   Feel free to link up to 3 posts.

3) Snag our awesome Wild Workout Wednesday Button to make sure to link back in your blog post:
*see the box above to grab our link up badge to display

4) Make sure to leave a comment on the host and co-hosts link up post.

5) Visit at least 2 other blogs in the link up and leave a comment!

6) Share the with the #wildworkoutwednesday on your posts to share this awesome link up and spread the word.  Sharing is caring!  You can also tag @angelenamarie1, @boldfitmom, @pretty_in_pink_fitness and @fitfoodiemama on social media sites.

post signature