Yesterday's Work Out - (Dec 28th)

Leg & Shoulder Day

Often I like to mix up my workout schedule, and muscle group mix. It's a great change for people who are plateauing, and/or people who are looking to make extra gains in size or weight loss. Try working out different muscle groups in the same day that you normally wouldn't workout together. 

The same applies for Cardio. If you're on the treadmill all the time, change it up! Try the X-Trainer, or Bike. Variety will help you burn more calories, and keep your body "guessing". We want our bodies to be shocked each time we workout, this way we respond by building up strength and endurance. It makes you more fit!  

Try 15 minutes of three different cardio exercises, 45 minutes total!

Legs:

1) Leg Press

- Complete 3-4 sets, of 10-12 reps each. For a heavier weight lower your reps to 8-10.

2) Squats (The BEST exercise you can do for your legs)

- Complete 3-4 sets, of 8-12 reps each. Squats can be done so many different ways. You don't even need a gym to perform them! Just grab something heavy, and start squatting. 

 3) Walking Lunges (2nd Best Exercise for your legs)

- Complete for 5-7 minutes. Walk the length of your apartment, condo gym, or weight room at least 4 times. You can also hold weights (dumbbells or other) in your hands to make it more challenging.

 

4) Shoulder Press

- Complete 3 sets, 8-12 reps each.

5) Shoulder Raises (Alternative is a Lateral Side Cable Raise @ the Gym)

- Complete 3 sets, 8-12 reps each.

6) Rear Lateral Raise

- Complete 3 sets, 8-12 reps each.