It's that time again!
Welcome back to all the readers of the last Wellness Wednesday. If you didn't get a chance to read it feel free to check that one out.
https://www.daytodayphotography.com/blog/2017/2/27/wellness-wednesday
This week I'll talk about leg day because without a strong base the rest of your lift's will suffer.
I like to start the workout off with 10-15 minutes of foam rolling. If you don't have a foam roller I highly suggest you get one.
After that you can either go for a 2 mile run or cardio of your choice. Shoot for around 15-20 mins.
Next, i'll give you the breakdown of the workout. Please modify the workout as much as necessary. These aren't meant to be easy but please don't hurt yourself.
Warmup Squats 3 sets.
- 10 reps of 135
- 10 reps of 185
- 10 reps of 205
Heavy Squats 5 Sets
- 10 reps of 225
- 10 reps of 245
- 8-10 reps of 275
- 5-8 reps of 295
- 5-8 reps of 315
If your legs aren't hurting then you didn't use enough weight.
Next, we will do step ups!
For this exercise I used the 55lb dumbbells which not only works the legs but improves grip strength. If you don't have a box you can always use the Flat Bench
Step Up's 5 sets of 20
- 20 Step ups
- 20 Step ups
- 20 Step ups
- 20 Step ups
- 20 Step ups
The next exercise will be a lunge. Try to use the same weight used for the step up's.
Lunges 5 sets of 10-20
- 10-20 Lunges
- 10-20 Lunges
- 10-20 Lunges
- 10-20 Lunges
- 10-20 Lunges
Well, that wraps up the exercises for today. I hope you all enjoy this workout as much as I do. If you do happen to have a foam roller now would be the time to use it or else you will end up walking like a penguin for the rest of the week.
See you next week!
Christian
