Day 2 of our last week to this 6 week program. I hope you all had a great BACK day yesterday and you can feel how hard you worked today in your back, I know I can. Today we are
Thank you for having this blog. I really enjoy your workouts and they challenge me everyday. Im on the last week of your six week challenge. I am currently training for my first bikini competion and am really trying to tone my legs. What would you recommend for inner thighs and hamstrings? The 6 wk challenge did not have much legs. Also which challenge do you think I should do next? Thanks again you’ve been such an inspiration in my prep.
Youseline!! That is fantastic you are training for a competition!! They are such hard work, but such an amazing feeling of accomplishment and dedication!! Way to go!! If I were you I would do 5 week to fit challenge, but as far as legs and inner thighs goblet squats are great, split squats on the the smith machine work really well and laying on your back with an exercise ball between your knees and squeeze in and hold for 5 seconds (those burn!) I would also do about 20-30 reps with a lighter weight to tone the legs as opposed to using heavier weights to build up the legs. Hamstrings curls are really good as well as deadlifts, kettle bell swings, and placing your feet up high on the plate when doing leg press instead of putting them in the middle of the plate. So have half your foot off the top of the plate and push through with your heels, you could also do wide stance leg press to work the inner thigh too. I hope this helps, please let me know if you have any other questions! Keep working hard and go get em!!!
I’ve been very enjoying the challenges, however, I really am not able to complete 3 sets 10.8.6.4 reps , I couldn’t enjoy increasing the weights and sometimes I couldn’t keep increasing the weights which really beat myself up. So I changed to 4 sets 15 reps, do you think it’s okay or do you have any suggestions?
Hi Shannon,
Thank you for having this blog. I really enjoy your workouts and they challenge me everyday. Im on the last week of your six week challenge. I am currently training for my first bikini competion and am really trying to tone my legs. What would you recommend for inner thighs and hamstrings? The 6 wk challenge did not have much legs. Also which challenge do you think I should do next? Thanks again you’ve been such an inspiration in my prep.
Youseline!!
That is fantastic you are training for a competition!! They are such hard work, but such an amazing feeling of accomplishment and dedication!! Way to go!! If I were you I would do 5 week to fit challenge, but as far as legs and inner thighs goblet squats are great, split squats on the the smith machine work really well and laying on your back with an exercise ball between your knees and squeeze in and hold for 5 seconds (those burn!) I would also do about 20-30 reps with a lighter weight to tone the legs as opposed to using heavier weights to build up the legs. Hamstrings curls are really good as well as deadlifts, kettle bell swings, and placing your feet up high on the plate when doing leg press instead of putting them in the middle of the plate. So have half your foot off the top of the plate and push through with your heels, you could also do wide stance leg press to work the inner thigh too. I hope this helps, please let me know if you have any other questions! Keep working hard and go get em!!!
Shannon 🙂
When you say take a full 60-90 minutes , do you mean Seconds??
Mercedes!!
LOL, yes, seconds NOT minutes..yikes. Sorry about that.
Shannon 🙂
Hi Shannon,
I’ve been very enjoying the challenges, however, I really am not able to complete 3 sets 10.8.6.4 reps , I couldn’t enjoy increasing the weights and sometimes I couldn’t keep increasing the weights which really beat myself up. So I changed to 4 sets 15 reps, do you think it’s okay or do you have any suggestions?
Thanks so much
Dora
Dora!!
Hi, yes!! It is absolutely ok to do 4 sets of 15 reps. Don’t be hard on yourself, you are doing great so keep up the work and do what you can.
Shannon 🙂