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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:
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