Hello there…your page and workouts are amazing and ive started on your 10 week fitness program…. I have a question if i may….im planning to fast for a few days and was wondering if i do the weights like an hour or so before sunset without the cardio will i still stay in shape? Since i would have spent the whole day without food…or what would you recommend in this case…thanks alot…
Amal! You will stay in shape, however you may not have very much energy to lift and may get tired sooner. But your body may be able to handle it if you have done something like that before. I don’t think you will get too much gain from fasting (days) and trying to lift, but every body is different, let me know how it goes. Shannon 🙂
I have been looking for a good workout program so your blog was a godsend! I do have a question, though. What are your thoughts on lifting in the morning and then coming back in the afternoon/evening and doing the cardio? Would it still be beneficial?
Hi Stephanie!! So happy you found the workouts and I hope you like them. You can absolutely lift and then go back and do cardio, It will be beneficial either way! Thanks for your question and your nice comment. Shannon 🙂
Hi – I am loving your program but I have a couple of questions about this particular workout. First, for the leg press drop set – how many sets am I doing total and how many are drop sets? Second, my gym doesn’t have a smith machine – I think I’m ok for the squats, but can you recommend an alternative to the kick back? Thank you!
Hi Melanie! Thanks for the questions. So for the Leg Press drop set you are doing 2 sets of drop sets, so what you will do is one set of 25-35 reps and then immediately drop the weight by 20-25% and rep out as many reps as you can until failure (you cannot do one more rep). Then you will rest and do that same thing again. So in total you are doing 2 drop sets, but essentially 4 sets all together, does that make sense? For the Kick backs since they are to work the glutes and hamstrings you can do straight leg deadlifts with either a barbell or dumbbells and really squeeze your glutes when you come up out of the deadlift. Let me know if this all makes sense!!
Hi – I love your workouts and have just finished week 1 of the 10 weeks to fit program. I have a question regarding this leg workout – how many sets total for the leg press – how many for drop set and how many regular? Also, my gym doesn’t have a Smith machine. I think I can handle the squats, but what can I substitute for the kickback? Thank you! I look forward to hearing back from you.
Hi there. I was wondering what I could do to replace the smith machine kickback? I am so short that this is not quite comfortable for me. The gym I use doesn’t have anything really other than cable machines, barbells and dumbbells. thanks!
Annette! No problem you can do straight leg dead lifts with either dumbbells or a barbell. You could even do them with the cable machine. So not a problem, there is always another alternative and I am happy you asked!
Thank you so much for this comprehensive workout plan!!! I have been looking for something like this for a long time. I appreciate the amount of time and expertise that went into each one of your posts. I am enjoying the workouts and I look forward to something new each day. Thank you!!!
Hi there, just wanted to mention, I loved this blog post.
It was practical. Keep on posting!
Thank you!! 🙂
Hello there…your page and workouts are amazing and ive started on your 10 week fitness program….
I have a question if i may….im planning to fast for a few days and was wondering if i do the weights like an hour or so before sunset without the cardio will i still stay in shape? Since i would have spent the whole day without food…or what would you recommend in this case…thanks alot…
Amal! You will stay in shape, however you may not have very much energy to lift and may get tired sooner. But your body may be able to handle it if you have done something like that before. I don’t think you will get too much gain from fasting (days) and trying to lift, but every body is different, let me know how it goes.
Shannon 🙂
I have been looking for a good workout program so your blog was a godsend! I do have a question, though. What are your thoughts on lifting in the morning and then coming back in the afternoon/evening and doing the cardio? Would it still be beneficial?
Hi Stephanie!!
So happy you found the workouts and I hope you like them. You can absolutely lift and then go back and do cardio, It will be beneficial either way! Thanks for your question and your nice comment.
Shannon 🙂
Hi – I am loving your program but I have a couple of questions about this particular workout. First, for the leg press drop set – how many sets am I doing total and how many are drop sets? Second, my gym doesn’t have a smith machine – I think I’m ok for the squats, but can you recommend an alternative to the kick back?
Thank you!
Hi Melanie! Thanks for the questions. So for the Leg Press drop set you are doing 2 sets of drop sets, so what you will do is one set of 25-35 reps and then immediately drop the weight by 20-25% and rep out as many reps as you can until failure (you cannot do one more rep). Then you will rest and do that same thing again. So in total you are doing 2 drop sets, but essentially 4 sets all together, does that make sense? For the Kick backs since they are to work the glutes and hamstrings you can do straight leg deadlifts with either a barbell or dumbbells and really squeeze your glutes when you come up out of the deadlift. Let me know if this all makes sense!!
Have a Fab night
Shannon 🙂
Hi – I love your workouts and have just finished week 1 of the 10 weeks to fit program. I have a question regarding this leg workout – how many sets total for the leg press – how many for drop set and how many regular? Also, my gym doesn’t have a Smith machine. I think I can handle the squats, but what can I substitute for the kickback?
Thank you! I look forward to hearing back from you.
Hi there. I was wondering what I could do to replace the smith machine kickback? I am so short that this is not quite comfortable for me. The gym I use doesn’t have anything really other than cable machines, barbells and dumbbells. thanks!
Annette! No problem you can do straight leg dead lifts with either dumbbells or a barbell. You could even do them with the cable machine. So not a problem, there is always another alternative and I am happy you asked!
Shannon 🙂
Thank you so much for this comprehensive workout plan!!! I have been looking for something like this for a long time. I appreciate the amount of time and expertise that went into each one of your posts. I am enjoying the workouts and I look forward to something new each day. Thank you!!!
-Kelly
Kelly!
So happy you are enjoying them and thank you for your wonderful message!!
Shannon 🙂
I am loving all of your workouts! Been using them regularly and training with friends! Thank you for your awesome workouts Shannon!
hi there!! Love your workouts!! Question…my gym doesn’t have a lying leg curl machine…what could I do in place of that?
Hi Debbie!
You can do straight leg dead lifts or glute bridge with a bar bell. Both with work.
Shannon
Hi there….just wanna say, I’m loving the 10 weeks to fitness!!!
My gym does not have a leg press. What would be a good substitution?
Jump squats, dumbbell squats, or wall squats would be good to do.