Wednesday, December 18, 2013

Lower Body WOD


Cheers to my first fitness post. Now as a disclaimer (you have to do it these days), I am in no way a health/fitness expert. I have my bachelors degree in Exercise and Health Science and I am currently in Physical Therapy school, so with that being said I have picked up (a few) things about health and fitness. However, everyone is different when it comes to what works for them, and you'll get the most results after some trial and error. You should always consult with your doctor before starting an exercise program!

Now with that being said.. Here is my WOD (workout of the day).

I started my day off with Vinyasa flow yoga. Since I'm home for Christmas break, I want to take full advantage of my month membership at Lifetime Fitness by taking yoga as much as I can. I want to recover and gain some flexibility along the way. I feel so much better after a hot yoga session! After yoga (which doubled as my core training as well) I worked on my lower body. Here's what I did!


Single leg deadlifts on the smith machine (4 sets of 8)
      Super set with in and out squats holding a weight (I did 15)
Leg press- Wide leg stance and toes out to target the booty (4 sets of 8-10)
Walking lunges with dumbbells (3 sets of 10)
Leg extensions (3 sets of 10)
       super set with jump squats (again, I did 15)


*Now don't be scared to hit the weights ladies. I too feared that weights would make me "bigger". However, women don't have the hormone levels (testosterone) needed to get big like guys do. Building muscle helps your body burn more calories throughout the day, because more muscle = more mitochondria (which is the power house of the cell!). Anyways, if your goal is to get fit, you need to incorporate resistance training into your routine. My favorite way to kill two birds with one stone (I actually hate that phrase but it works..) is HIIT training. That is, high intensity interval training. Lift those weights while super setting them to keep the heart rate up!

I could honestly keep writing and writing... but I'll leave it for future blog posts! If you have any questions feel free to reach out and ask!

Happy training,
-Amanda

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