Leg Day, 1/14/13

This was a really successfully designed workout, if I do say so myself.  It has the awesome qualities of (1) being short for a circuit training day (about 50 minutes), (2) containing a few blasts of cardio, and (3) making me sore enough the next day that I can feel I’ve worked hard, but not so sore that I avoid the stairs at work!  Triple win!  At first, I could tell that my workout buddy, Doha, didn’t like the idea of doing 4 rounds of every circuit, because usually when we do that, it takes about an hour and fifteen minutes to get through everything — it can be exhausting and daunting.  But I could see she was warming up to the idea when it was clear we were going to be done much more quickly than usual.  I felt the same way.  More time to get home and cook some healthy dinner, right?  Anyway, here’s how it all unfolded this Monday.

Circuit 1 (four times)

  • deadlifts, 45lb bar (x15)
  • leg extensions on machine, first round at 50 lbs, then 70 pounds for the next three times through (x15)
  • Bosu Ball bicycle situps (x10 on each side)
Bosu Ball Bicycle Situps

Circuit 2 (four times)

  • wall squat, 45 seconds
  • calf raises on a block, holding 2 12-lb dumbbells (x15)
  • clam diggers, resting a 10-lb dumbbell on your hip (x10 each leg)
  • 30 jumping lunges
Clam Diggers With Dumbbell

Circuit 3 (four times)

  • oblique twists on incline bench, holding 8lb medicine ball (x30, so 15 each direction)
  • butt bridges on medicine ball (x30)
  • bench step-ups, with three levels under the bench, holding two 12-lb dumbbells (x10 each leg)
Butt Bridges on Medicine Ball
Butt Bridges on Medicine Ball
Oblique Twists, demonstrated by Janetha from Meals & Moves

Let us know if you give this workout a try!  Have fun!



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