Leg Day, 7/23/2012

Hi friends!   Well, it turns out I never got to go to India last week.  Here’s a lesson I’ve learned: don’t fly through Chicago.  Ever.  I’ll spare you the gorey details, but the short version is that weather delays in Chicago caused us to miss a connecting flight to Frankfurt.  After many more delays throughout the day, it became impossible for us to get to India in time for my talk at the conference I was going for, even though there were still four days before the talk.  I’m still really shocked, and very disappointed.  But, worse things have happened, of course, and we did get to see a bit of Chicago, which was cool!  We both agree we have to return there (as a destination, not a layover) for a trip soon.

I didn’t even get a chance to test my hotel workout plan.  But I will tell you that I did over 100 lunges in the airport that day.  Success??

Anyway, on to more sweaty gym plans.  Here’s a leg day for today.

Circuit.  Repeat 3 times.

  • Walking lunges, holding two 10-lb dumbells (x20)
  • Single-leg bridges (x10 each leg), scoot your heel closer to your butt than in the picture below.  It will take some of the work away from your hamstrings, and give it to your glutes.
  • Box jumps on step with 5 levels (x10)
  • Leg lifts (x10)
  • Hamstring curls on medicine ball (x20), not a stability ball.  Trying this way out to see how it feels!
  • Clam-diggers, with 8-lb dumbbell resting on leg (x10 each side)
  • Alternating side-squats with 30-lb bar (x20)
  • Scissor-legs (x10)
  • Jackknifes (or pikes) on stability ball (x10)
Single-leg bridges. Image from Cooking Light.
Clam Diggers. Image from Everyday Health.

HIIT Cardio Party.  Here’s my possibly crazy idea.  There are three or four of us today, so we’ll alternate between a few cardio machines for a final burn at the end.  So here’s what we’ll do.   You’ll spend 2.5 minutes at each machine below, and you’ll only be at each machine once.  15 minutes will take you through this routine for all 5 machines.  Make sure you’re safe getting on and off machines, but you’ve gotta move fast!

  • 30 seconds moderate/light exertion
  • 30 seconds sprint
  • 30 seconds moderate/light exertion
  • 30 seconds sprint
  • 30 seconds moderate/light exertion
  • 30 SECONDS TO MOVE TO THE NEXT MACHINE AND GET IT RUNNING!  GO GO GO!

Here are the machines we’ll work with.  If your gym has others, or doesn’t have all of these, feel free to switch things up.

  • Stationary Bike
  • Elliptical Machine, going backwards
  • Treadmill
  • Stairmaster
  • Rowing Machine

I’m guessing this is going to be hilarious to coordinate between all of us, but we’ll see.  Either way, it’s something different, right?  =)

-Amanda

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3 thoughts on “Leg Day, 7/23/2012

  1. It would be really hilarious to be an onlooker in the gym seeing four people switch machines at the exact same time at 30 second intervals. *looks around* is anyone else seeing this?

    • hahah, yea it was kind of funny. I saw a few looks that said “Two minutes … really? That’s it?” Otherwise, our gym is really small and I think people are used to our wacky antics now 🙂

      kara.

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