leggies

December 29, 2016

Today was another solid day at the gym. This week off has been great. I have been able to clock about 1.5-2 hours at least at the gym, and I have been able to rest and recover and not feel the need to binge on food when I’m bored. Looks like I’ve dropped about 3 lbs since last week or so!! …Can’t wait to gain that back this weekend.

the workout

  • 20 minutes step master fat burner interval 65-110 steps per minute
  • squat rack
    • wide leg squat 4×12 with 45 lb. bar
    • backward lunge into high knee 3×10 45 lb. bar
  • squats with 6kg kettle bell 3×10
  • good mornings 3×10 with 18 lb. body bar
  • pulse lunges 6kg kettle bell in each hand 3×10 each leg
  • wide leg squat with calf raises IN SQUAT 18 lb. body bar 3×10
  • lunge combo backward and curtsey lunge alt. 3×10 (10 lunges total per leg) 6 kg kettle bell weights each hand
  • Bosu ball squats 3×20- really important you tighten your core to stay balanced
  • straight leg dead lifts with 18 lb. body bar 3×10
  • calf raises 3×10 18 lb. body bar
  • ab incline bench 3×10
  • big bounce ball crunches 3×10
  • side crunches (either over back bend bench or standing) 3×10 each side with 8 kb kettle bell

 

followed my workout with a shake (typically my breakfast shake):

  • 1 banana
  • 2 table spoons of fage 0% yogurt
  • 1 scoop of chocolate brownie whey protein
  • dash of cinnamon
  • 1 table spoon of PB powder
  • splash of almond milk
  • handful of almonds
  • ice to fill

SO delish and the protein powder is guilt free!!

 

XO Patricia

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