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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.

4 comments:

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.