Leg day! My favorite day! I’ve changed up my leg workouts again. I’ve said it before, I always change my workouts every 6 weeks. This keeps my body from getting “used” to a workout and it keeps me from feeling like I’m on repeat. These exercises aren’t too difficult and you can do them at home or in the gym. The first two actually workout your upper body and lower body together!
✴️ Side squats with medicine ball
✴️ Sumo squats with kettle bell raise
✴️ Squat turns
I try to do each one 10-12 times. Depending on the medicine ball I use for side squats, sometimes I can only manage 8-10 with the extra weight.
I love lunges! They are easy to do at the gym or at home if you’re limited on workout equipment. There are so many different lunge variations too! I rotate these 6 into my leg workouts at different times. There are more variations of lunges and even squat variations that you can mix in. But these are the 6 I’m featuring today. They’re easy and they get your butt, legs and abs working!
1️⃣ Side (lateral) lunges
2️⃣ Crossover lunges (there are so many names for this one)
I woke up SO sore this morning! Since I changed up my workouts I swear I’m sore after every muscle group workout now! It’s one of those good sore feelings, like you know you pushed yourself just the right amount. It is however making me a little slow today. Bending over to pick up Ryder has been a struggle. I spent most of the morning on the floor with him so I wouldn’t have to do much lifting. 😂
Today will be a leg day so I can give my upper body a little rest to recover. Then I’ll hit up the Four Seasons steam room.
Did you know a steam room not only cleanses your skin but helps relax stiff muscles and joints, which aids in the recovery process! During a steam there is an increase in blood flow and circulation. This is due in part by heat causing the blood vessels in the skin to expand. Steam also helps boost your immune system and remove toxins from your body. What I wouldn’t give to have a steam room in my house! 😍
Recently someone asked me why I do bosu squats because everything they read said they are horrible to do and can cause injury. This is semi true. You should NEVER do bosu squats on the ball side. There is not enough stability for your ankle and leg. Performing heavily loaded squats, lunges, hip thrusts, or deadlifts with your feet on the ground is risky enough. Stepping onto an unstable surface while performing big movements like those only increases your risk of injury. When you are on an unstable surface, your body is working to keep its balance and because of that your muscles are “distracted” from the task at hand
Bosu squats on the flat side are ok to do. This is because you have a flat (semi) stable surface. You aren’t fighting to keep your balance as if you would on the ball side. Placing the Bosu with the flat-side up is great for building core strength ( abs/lower back area) and improving overall balance while toning abs
Hope this gave a little more clarity! Happy Friday! 💙
Leg day! Y’all know that’s my favorite day! 💪🏻 I’m starting to change up my workouts this month. I typically change them every 6 weeks. These are 3 exercises from my new leg day workout for the next few weeks!
•Bosu ball squats 4×12
•Side lunges (both sides) 4×10-12
•Cable bar squats 4×12
The bosu squats definitely take some balance. I would try them without a weight first just to get your footing and make sure your comfortable doing them. If it’s too difficult for you to balance with the bosu ball, forget the ball and just do regular squats! Better safe than sorry! 😂