Work it out

My one and only workout used to be JUST running. Like 10 miles a day. Crazy? Yep. 

Now, I'm not going to say that I lift weights like a mad woman these days but I definitely don't slack on them like I used to. I was so scared that if I was to lift just ONE weight, I would be similar to a shot putter on the track and field team or just a macho, huge, manly looking being. Ohh but was I wrong!  Once my chicken legs finally let their guard down, I was ready to keep getting stronger! With all of this said, girls out there... DON'T think you are going to get huge just because you lift even twice a week. I've learned that you actually burn more fat by having that extra muscle in your body, and plus.. it looks better than skin and bones. I'm telling you.. just give weights a try. After my first "personal training" session with a "personal trainer" (my dollface, Jay), I honestly didn't think it was possible to be so sore. I'm talking I couldn't even sit down, stand up, walk right- kinda sore. I felt like I was walking like a daddy-long-legs for a week. Soon enough, the sore-ness died down. Now I am about 4 months into the new workouts and I find myself getting excited for leg day (Tuesdays). Not only did I love how I could actually see muscles in my legs, arms, back, abs etc.. but I also felt like I could run faster and longer. YAY.

HAAAY!

So what does leg day look like?

1) Squats with the squat rack and bar. 3 sets of 10. I usually put 5's on each side and increase 5 lbs each set.
2) Split squats with the bar. So put the bar on your shoulders and put one foot in front of the other like you are doing a lunge and bring your feet back together. Repeat both legs 10 each leg, 3 times.

3) Leg curls 3 sets of 15 w/ 30 lbs.

4) Leg extension 3 sets of 15 w/ 25 lbs.

5) Leg press 3 sets of 15 w/ 120 lbs.

6) Calf raises 3 sets of 20 w/ 120 lbs.

7) Back Extension. 3 sets of 15. This is my FAVORITE. It gets your hamstrings as well as your lower back but let me just tell you.. I have had the worst back pain for like 4 years due to excess studying and typing at a desk. My upper back hurt so bad all the time so I had to get massages once a week. It was soo expensive. Now, since my lower back is stronger, my upper back doesn't compensate anymore and It never hurts! I love it. Plus it gives you a cool dip in your back. Ow owww :-*

8) ABS! Roman Chair for as long as you possibly can stand OR 25 side plank crunches each side (below), 30 reverse crunches, 40 bicycle kicks, 30 bent knee sit ups and 2 sets of 1 minute planks.

DONE. You obviously don't have to do all of that but it's definitely worth it once you're ready :-D


P.S. The only arm workout I ever do is 10 push ups a day. I don't care what anyone says, it works!