Sunday, February 9, 2014

Sunday "We become what we consistently think about"

Hi!
When I was at the gym today I was thinking about the importance of not only our thoughts, but also the thoughts of those we surround ourselves with. Be careful how you think because it becomes who you are! This can be hard to do, especially during prep. It can be an emotional roller coaster of a ride, as anyone who lives with a competitor would know! Try your best to think realistic and positive thoughts! Also surround yourself with like minded people who want to help you achieve your goals! If people don't support your dreams, they have no place in your life. I am so lucky and grateful to have awesome friends who are my fitness inspirations and workout partners, family and boyfriend that support this unique lifestyle and me! 

Proceed with caution you will be tired after this! This leg workout was one tough cookie but worth it!
Workout: Legs (Perform each superset 4 times through, 10-15 reps each exercise unless other number is stated)

Superset 1: 
-Wide stance squat with Olympic bar 
-Stiff leg deadlifts using dumbbells (alternate the dumbbells side to side rather than straight in front of legs)

Superset 2:
-Single leg step ups on bench using the Olympic bar 
-Sumo squat with Olympic bar

Superset 3:
-Abductor machine
-Adductor machine
-20 air squats

Superset 4:
-Reverse v hack squat 
-Laying single leg hamstring curl
-10 burpees

Superset 5:
-Smith machine donkey kickbacks
-Princess curtsy lunge with 40 lb bar 
-10 burpees

Cardio: (Repeat 3 times through)
Bike sprints
30 second sprint at level 9, rest 30 seconds at level 4
30 second sprint at level 10, rest 30 seconds at level 4
30 second sprint at level 11, rest 30 seconds at level 4
30 second sprint at level 12, rest 30 seconds at level 4


Now crawl to your car get home and lay on the couch! 

2 comments:

  1. Superset #6: split leg lunges with Olympic barbell (10-20lbs on each side) 10-12 reps per leg
    :one legged dead lifts with 40lbs dumbell

    Remember we did them after superset #1 :)

    ReplyDelete
  2. Oh yes good call I knew I was missing something!! Thank you girl!

    ReplyDelete