Wednesday, June 4, 2008

4th set

Anyone else getting tired of the same old exercise routine? 3 sets of 12-15 reps for the same old exercises 1 minute cardio in between...blah blah blah. Me too. On a whim I decided to change things up. So I cut down the number of exercises from 6 (for legs) to only 3. I changed the repetitions from 15-20 to about 10-12 and added significant weight. And I decided to do 3 minutes of cardio at the end of each set instead of 1 minute between each exercise. That's a lot of numbers. What does it add up to? Soreness! Pretty simple tweaks, less to think about and less total time and you've got yourself a great new workout. Here is what one of my Leg days looks like:

  • Smith Machine Quarter Squat 12 reps with 85 pounds
  • Single Leg Curl with Stability Ball 10 reps each leg
  • Single Leg Smith Machine Squat 10 reps each leg with 65 pounds
  • 3 minute elliptical on Level 10

Repeat 3 more times for a total of 4 sets

  • Hanging Crunch 15 reps
  • Weighted Back Extension 30 reps with 25 pound dumbbell
  • Incline Reverse Curl 25 reps
  • Weighted Standing Side Bends 15 reps with 20 pound dumbbell
  • Plank 2 minutes

Repeat AB section once more for a total of 2 sets

I like to supplement this with another leg workout that same week of only body weight exercises and one arm and ab circuit boot camp style.


Cammie said...

Thank you so much!! I was looking for something new. This will work great. Btw: I finally broke 100lbs on my squats!

Leisa said...

Good job! That's fantastic!

Cammie said...

I did this workout last night, and it was really good. I got my heart rate up, and burned my quads to death in less than 45 minutes. That's my kind of workout. Thanks again!

Leisa said...

No problem! I am glad you liked it.