By failing to prepare, you are preparing to fail. -Benjamin Franklin

What I’m Doing Today…

You know your’re old when it’s 5AM and you gotta leave to workout BUT you make coffee. 🙂
Fit in a 3k swim this morning… gotta fit my triathlon training somewhere.

 

 

GYM TIME!!

Today is a leg day for me and wanted to share a move that helps incorporate a lot more than just legs… you know it’s good when you feel everything engaged and you have to concentrate through the whole movement to get through it. Not tipping over at the gym is a good thing.

My routine today is

3 x 10-12 Bar Squats

3 x 10-12 SingleLeg Extensions

3 x 10-12  Single Leg Curls

3 x 10-12 Calf Raises

3 x 8 each leg DB overhead bulgarian split squat

20 min HIIT cardio (High Intensity Interval Training)  think… 3 min warm up, 1 min HARD/1 min EZ for 15 min then 2 min cool down.

 

Dumbbell Overhead Bulgarian Split Squat

START: Grasp a light dumbbell in one hand, stand erect and place the top or toes of the same-side foot on a box or bench behind you, knee bent. Press the weight overhead so your arm is directly over your shoulder.

EXECUTION: Keeping your arm extended, bend your front knee and hips to descend straight toward the floor. When your front quad comes parallel to the floor, press back up through your front heel to return to the start. Repeat for reps, then switch sides.

GUNNAR’S TIP: “Stand tall throughout the movement. There’s a tendency to tip forward as you descend, but you need to work on staying tall.”

Dumbbell Overhead Bulgarian Split Squat

Dumbbell Overhead Bulgarian Split Squat

 via muscle and fitness  http://alturl.com/tizhb

My husband said this a few weeks ago… “Funny how you go to school and study fitness and you go back to doing old school sets and reps.”  (referring to the 3 x 10 sets/reps)

hmmm…  true, it’s old school… this workout is anyway. BUT this is not everyday. I do HIIT, Full Body Circuits, Core Training… blah blah blah. If I did this everyday I would be bored and hit a Plateau at some point. As you can see the photos of the split squat.. it’s more complicated than an old school move, so while being old school in counts many moves have changed/been tweaked to target more muscle groups to get better results.

the rest of my day…

Grocery Shopping with the kiddos, cleaning out the play room, catching up on laundry, hopefully do some meal prep with the kids, and then soccer practice. It’s only gonna be 80 here with a chance of showers so soccer practice should be nice 🙂

Have a good one!

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