Its day 1 of my 10 weeks to fit workout, and that means we are going to be hitting legs and abs.  Starting a new workout is always so exciting to me because I like to see how much I can push myself through each workout and set a goal to train that body part harder the next time.  10 Weeks to fit will give you the chance to really make and see changes. 

 It is always important to get the blood flowing, so you can either do a quick 10 minute light cardio (walking, jogging) or do a few sets of the first exercise ( 2 sets of 10 reps) with lighter weight to warm the legs up.

Legs are a large muscle group, I am going to work the quads, hamstrings, and glutes and finishing up with a abs.  Training legs is very important, and giving each exercise the best you can will give you the results you are looking for.  Perform each exercise with intensity and rest for rest for about 60 seconds between each set, stretch and then get back at it.  Abs are an important muscle group to work as well, so don’t forget your abs.  

Part of 10 weeks to fit includes the right things to eat/drink while working out.  It is also important to get a pre-workout drink or small meal before your workout.  This gives you the energy and strength to supply your body with while pushing it to its limits.  Once you have completed your weights session always drink a fast absorbing protein drink to restore the muscles before going to do your cardio, and always drink a lot of BCAA’s to help your muscles recover faster.  I always do my weight lifting and then finish with cardio.  Lets get Ten-acious, xoxo

{Below is a video of my workout with pictures to show the exercises}  

 

 WORKOUT:

1- LEG PRESS: 4 sets of 8-12 reps

2- SEATED LEG CURL4 sets of 14-18 reps

3- STIFF-LEGGED BARBELL DEADLIFT4 sets of 8-12 reps

4- LYING LEG CURLS5 sets of 8-12 reps

5- DUMBBELL SQUAT4 sets of 8-12 reps

6- INCLINE SIT UPS4 sets of 20 reps

7- INCLINE LEG PULL-IN: 4 sets of 20 reps

 (Exercise examples below)

Day_1_Legs_Abs_small

 

Congrats you made it through DAY 1 of 10 Weeks to Fit!  Now drink your protein drink and go hit your cardio session, for me I will be on the Stair Climber.

 

BE SURE TO VISIT THE NEXT WORKOUT:  

Day 2: 10 WEEKS TO FIT-DAY 2: SHOULDERS & ABS