Sunday Shred :: Upper Legs & Backside Routine for Her

You've been asking and we have been listening! Whitney and I do this routine once a week, for three weeks, followed by a fast-hitting legs circuit once a week (more to come on that legs circuit at a later date). This isn't our only upper legs and backside muscle-building routine, but it's one of our favorites - we wanted to share it with you!

Please Note: Before beginning routine, please ensure you are healthy enough to perform such exercises. Also, please adjust weight according to your own fitness levels. Weight suggestions are merely guidelines (we tend to lift additional weight varying with our skill level and intensity). Machine Assisted merely means that we advocate using a machine for this exercise vs. free weights.

Upper Leg & Backside Routine for Her

Warmup: 5 Minute Treadmill Brisk Walk - 4.0-4.3 MPH

Smith-Machine Assisted Squats

• 20x - No weight warm up
• 15x - 20lbs ea side (40 lbs total)
• 12x - 40lbs ea side (80 lbs total)
• 10x - 60lbs ea side (120 lbs total)
• 8x - 70 lbs ea side (140 lbs total)

Machine Assisted Prone (Lying) Leg Curls

• 12x - 75 lbs
• 10x - 80 lbs
• 8x -  85 lbs

Machine Assisted Leg Extensions

• 12x - 85 lbs
• 10x - 90 lbs
• 8x -  95 lbs

Walking Lunges with Dumbells

• 20x (10 ea leg) - 15-20 lbs dumbells ea arm
• Repeat 2 additional times

Step Ups with Dumbells

• (Use a tall bench or a Step with 6-7 risers on each side)
• 30x (15 ea leg) - 20-25 lbs dumbells ea arm
• Repeat 2 additional times

Leg Press

• (This exercise is fully realized on a free-weight sled vs. a machine)
• 10x - 60 lbs ea side (120 lbs total)
• 8x -  70-80 lbs ea side (140-160 lbs total)

There it is ladies! Remember, adapt this to your own personal strengths, fitness level and needs. Make sure that you vary the routine as well at least every 4-5 times you do it to keep your body guessing.

Check out our workout plans here.

Enjoy!

Why it's OK to Fail

Over the past few weeks, I have received several phone calls and emails from readers and friends who have either fallen off the wagon or are doubting themselves. I wish that I could tell them and you that there is some magical formula to reach your goals, whether it's fitness goals, work goals or life goals. But, there is NOT.

Let's talk nutrition right now...

The way our bodies respond to different foods and different exercises is trial and error. It is imperative that you try something and stick with it for more than a week! You may see quick changes in your body within a week from a change in diet, but for real change to occur, it takes a little time. If you begin to plateau 2-3 weeks later, no worries. It's OK to fail! Think of yourself as a science experiment - you don't always get the outcome you are expecting on the first try. It takes constant refining to produce the results that you want. As our bodies age and respond to stimuli within nature, stress and family situations, you will need to adapt by changing your diet to suit your altered lifestyle.

Let's talk workout routine right now...

Ok... so it seems right that what we always do, what our bodies are used to, won't work forever, right? Well then why do so many of us fall in a rut of only doing certain exercises, only certain cardio machines? Perhaps, because it is comfortable... we know what we are doing and it doesn't make us sore afterward. If I can't say it enough, CHANGE IT UP!! You will NOT be a failure if you change up your exercises and feel like a fool doing them because they are awkward or you are unsure of proper form. Ask a trainer to help you with proper form - 9 times out of 10, they will help without charging you or pressuring you to sign a contract with them.  (Just don't ask them for a workout plan and expect them to do this for free.) It takes change in your workout routine to "trick" your body and produce positive results. Update: Try one of our workout plans here.

There's my pep talk for today! Don't be afraid to fail! If something doesn't produce the result you want the first time, you can only refine it and try again! This is not failure! It's simply finding a way NOT to do something.

When you just can't get it together read this.

Good luck!

Sunday Shred :: Great Glutes - Leg and Glutes Workout

Looking for a pick-me-up from your normal leg routine? Try this one on for size! Complete the circuit 4 times through with weights that you are comfortable with. Remember, don't overdo it and know your own ability!

Great Glutes : Legs and Glutes Focused Workout

• Leg Curls (with machine) - 15 reps (Choose Your Weight)
• Swing-Thru Walking Lunges, No Weight - 15 reps each leg (alternate as you go)
• Step-Ups (using a flat bench in the gym or a step), Weights are optional - 15 reps each leg
• Side Step with Knee Raise, No Weight - 15 reps each leg
• Glute Press (with machine) - 15 reps (Choose your weight)
• Calf Raises (with machine) - 20 reps (Choose your weight)
• Cardio Burst: CHOOSE - 30 sec Butt Kicks and 30 sec High Knees OR 1 min Jump Rope

Repeat 4x through

Good Luck and Happy Glutes Building!

Let us be your personal trainers with our detailed 4, 6 and 12 week She Sweats Workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!