Hams, Quads, & Glutes Workout!

Cal Fit Balance

 

Day 5: Quads, Hamstrings, & Glutes

*Muscle/Mind Connection: Focus only on the muscle being targeted

 

Quads

 

Leg Press

 

https://youtu.be/iEGtJ9Qelx4

 

*Rest time: 1 min

 

Warmup

12-15 reps

Set 1 ____ Set 2 ____

 

 

Working

12-15 reps

Set 1 _____

 

10-12 reps

Set 2 _____

 

6-8 reps

Set 3 _____

 

4-6 reps

Set 4 _____

 

2-3 reps

Set 5 _____

Set 6 _____

 

Barbell Squats

 

http://bit.ly/1WcOnBg

 

Rest time: 1 min

 

12-15 reps

Set 1 _____

 

10-12 reps

Set 2 _____

 

6-8 reps

Set 3 _____

 

4-6 reps

Set 4 _____

 

2-3 reps

Set 5 _____

 

 

Leg Extensions

 

Rest time: 1 min

 

12-15 reps

Set 1 _____

 

10-12 reps

Set 2 _____

 

6-8 reps

Set 3 _____

 

4-6 reps

Set 4 _____

 

 

Barbell Lunges

 

 

Rest time between sets: 45 secs

 

10-12 reps (each leg):

Set 1 _____

Set 2 _____ Superset with Leg Extension 8-10 reps _____

Set 3 _____ Superset with Leg Extension 6-8 reps _____

 

Hamstrings

 

Barbell Deadlifts

 

http://bit.ly/1RsguIW

http://bit.ly/1LF9Tcb

 

*Rest time: 1 min

 

Warmup

12-15 reps

Set 1 ____ Set 2 ____

 

 

Working

12-15 reps

Set 1 _____

 

10-12 reps

Set 2 _____

 

6-8 reps

Set 3 _____

 

4-6 reps

Set 4 _____

 

2-3 reps

Set 5 _____

Set 6 _____

 

Good Mornings

 

Rest time: 1 min

 

12-15 reps

Set 1 _____

 

10-12 reps

Set 2 _____

 

6-8 reps

Set 3 _____

 

4-6 reps

Set 4 _____

 

Seated Hamstring Curls

 

http://bit.ly/1WXqii2

 

Rest time between sets: 45 secs

 

10-12 reps

Set 1 _____

Set 2 _____ Superset with Straight Leg Dumbbell Deadlifts 6-8 reps _____

Set 3 _____ Superset with Straight Leg Dumbbell Deadlifts 6-8 reps _____

 

Straight Leg Barbell Deadlifts

 

http://bit.ly/21a0Mr1

http://bit.ly/1QVZXCy

 

Rest time between sets: 45 secs

 

6-8 reps:

Set 1 _____

Set 2 _____Superset with Lying Leg Curls 6-8 reps _____

Set 3 _____ Superset with Lying Leg Curls 6-8 reps _____

 

 

Glutes

 

Abductor & Adductor

 

http://bit.ly/1QuXTvZ

 

Rest time between sets: 1 min

 

20-25 reps each (superset Abductor with Adductor):

Set 1 _____

Set 2 _____

Set 3 _____

 

 

Bench Barbell Glute Bridges

 

Rest time between sets: 45 secs

 

10-12 reps

Set 1 _____

Set 2 _____

Set 3 _____ Superset with Cable Deadlifts 8-10 reps _____

 

Butt Blaster

 

http://bit.ly/1LaxHcZ

 

Rest time between sets: no rest

 

8-10 reps (each leg)

Set 1 _____

Set 2 _____

Set 3 _____

 

 

Cardio

 

Treadmill:

 

5 mins:

Incline @ 2.5

15 secs fast, 30 secs moderate, 10 seconds sprint

 

5 mins:

Incline @ 3.5

20 seconds fast, 40 seconds moderate, 10 seconds sprint

 

5 mins:

Incline @ 4.0

15 seconds fast, 30 seconds moderate, 15 seconds sprint

 

 

 

 

“Wake Up With Determination. Go To Bed With Satisfaction”

 

 

 

 

 

Advertisements

How YOU Can Start to Work Out AND Eat Better Through Habits!

“Making habits, breaking habits”

A summary of the book, “Making habits, breaking habits” by Jeremy Dean to help YOU make and break eating and fitness habits.

     Most of the research on habits has been conducted on changing or breaking SMALL AND SIMPLE habits…and people STILL failed at it. Habits are a lot more complex than we think. They are deeply rooted into our unconscious, where they will stay. This may seem like a long and unsuccessful road but you CAN make new habits and also break any bad habits you currently have. Knowing it will take time, repetition, and effort before attacking our habits will give us the insight to stay on the journey. Remember my last post about the book “Drive” that said humans love to chase mastery even though we know we will never truly master something. It is the challenge and the journey that we crave.

Research has shown that one of the most effective ways to break a bad habit is to replace the habit with a slightly better habit. Those who tried to quit the habit “Cold Turkey” were very unsuccessful at changing their habit. Do you want to break your bad eating habits? The way you eat is not a simple habit to break, it is a very complex habit that is usually formed at a very young age. To break our bad eating habits, like skipping breakfast, we have to replace a piece of the habit at a time, such as placing a granola bar into our car rather than laying out an entire pancake breakfast. See how we tackled our eating habits by starting with one simple change rather than quitting the habit cold turkey? Another idea would be to replace ONE meal with a better eating habit rather than trying to tackle ALL six of your meals EVERDAY. Have you ever tried to go “Cold Turkey” by saying to yourself “I am going to eat clean starting tomorrow till summer!”…..We all know how this ends….

One tip to make a new eating habit is to establish regular & consistent eating routines: eat the same foods, in the same environment, everyday. Another is to look for CUES in the environment that lead to your bad eating habits.

Why New Year’s resolutions do NOT work. When you say, “I must not eat chocolate” it actually has a rebound effect: trying not to think about it makes the thought come back stronger! Instead of thinking, “If I’m hungry between meals I must avoid chocolate”, say “If I’m hungry between meals I’ll eat chicken over a salad.”

For a behavior to become a habit you have to repeat the behavior…repeat…repeat…and repeat the behavior until it becomes automatic. As habits develop they will become more and more effortless. Can’t even think about waking up at 5am to workout? As the alarm dings every morning the painfulness of awakening and working out will become less and less difficult to do as you begin to form the habit each and everyday. By repeating the workout every morning, you are repeating the behavior in the same situation everyday which will also help working out become a habit. The morning workout will become an automatic behavior so that means even when you are tired, moody, etc. the habit will still be performed…nothing will stand in your way!

Our habits will always win over our intentions. Do you intend to go to the gym this week a total of 5 days? Look at your usual habits: currently you only go once a week…THAT will better predict your future behavior over your intentions. Why? The definition of a habit is that it is an automatic behavior. You will resort back to your usual habits unless you start making the steps to workout more days a week.

Tips on your habit-changing journey:

  • Habits are automatic responses to CUES from the environment. Want to change a habit? Change your situation!
  • Before you start to change your habits you not only should envision yourself completing your goal but also the steps you have to take along the way as well as any obstacles you may face. While on the journey of making a new habit keep asking yourself, “What will this new habit do for me?” This will keep yourself on track by the constant reminders of why you started this journey in the first place.

 

Steps for making a new habit:

-Think of the exact behavior you want to achieve in the EXACT situation. Rather than saying a time of day, I’ll run everyday at 11am, use an **event** instead, such as, “Breakfast just ended and if I have time I will go for a run or ride my bike.

-Look at your daily habits throughout the day and look for a time slot where you can put a new habit…a small break between your daily habits

-Repeat the thought or behavior in the SAME context or situation over and over again. Each time you repeat the behavior you are taking one small step towards the new habit

-The greatest gains at establishing a new habit is at the early repetitions

-Be aware of how the new habit is forming: is there a better time of day to perform your new habit? Where are the situations where you get tempted the most?

-Don’t use rewards!!! You want the habit to form WITHOUT using rewards

 

How to break a habit:

-Found out exactly where, when, and how the bad habit is taking place

-Use mindfulness: it increases your awareness of what your consciously doing, since habits are performed unconsciously

-The more you try to push the bad habit out of your mind the more it pushes back. An example of this would be following a strict diet and then binge eating.

-To break an old habit you have to replace it with something new

 

If you have had a bad day (hello Monday!) the more willpower we will need to show up to the gym or stay on track with our macros, which means we rely being more on autopilot. This is when our old habits we HAVE broken start to creep out of their caves. We have to prepare for these future situations by putting things in place NOW.

HIIT Workout

150 Cardio Cals

Repeat 3x:

10 second rest interval in-between each exercise:

 

20 Burpees

30 Tricep Dips

30 Bicep Curls

30 Side Lateral Raises

1 min Mountain Climbers

30 Squat Jumps

30 Dumbbell Front Raises

30 Push-ups

30 Dumbbell Shoulder Press

30 Lunges

30 Hammer Curls

1 min Dumbbell Step-ups

1 min Seated Russian Twists

30 Laying Leg Lifts

30 Jumping Lunges

 

Rest 1 minute between rounds

150 Cardio Cals

 

 

HIIT Workout

125 Cardio Cals

Repeat 3x:

30 second rest interval in-between each exercise:

 

1 min Jumping Rope or Jumping Jacks

30 Mountain Climbers

1 min Side Lunges

40 Goblet Squats

30 Tricep Push-ups

1 min Side Lateral Raises

40 Front Raises

30 Incline Push-ups

1 min Burpees

30 Bench Tricep Dips

40 Bicep Curls

1 min Plank

30 Dumbbell Deadlifts

40 Hammer Curls

1 min Burpees

 

 

Rest 1 minute between circuits

125 Cardio Cals

13083102_10206015689211689_7264265735341682381_n

 

At-Home HIIT Workout

150 Cardio Cals

Repeat 3x:

10 second rest interval in-between each exercise:

40 Mountain Climbers

15 Burpees

30 Double Arm Kick Backs

30 Squat Jumps

15 Pushups

1 min Lunges

30 Bentover Dumbbell Rows

12 Burpees

30 Incline Pushups

30 Standing Shoulder Press

1 min Squat Jumps

40 Goblet Squats

30 Tricep Dips (no machine)

1 min Jump rope

30 Bicep Curls

10 Burpees

Rest 1 minute between circuits

150 Cardio Cals



HIIT Workout

150 Cardio Cals (run/bike/swim outside)

10 second rest interval (in-between each):

 

1 min Burpees

30 Hammer Curls

30 Side Lateral Raises

10 Pushups

1 min Laying Leg Raises

30 sec Plank

30 Dumbbell Front Raises

1 min Mountain Climbers

30 Jump Lunges

50 Goblet Squats

1 min Dumbbell Lunges

12 Pushups

1 min Burpees

30 Overhead Dumbbell Tricep Extension

 

40 Bench (or couch) Tricep Dips

1 min Side Lunges

 

Repeat Circuit 3x

150 Cardio Cals (run/bike/swim outside)

 

14142029_10206871059355408_2152703805384301486_n

HIIT Workout

“At-Home HIIT Workout!”

125 Cardio Cals (run/bike/swim outside)

30 second rest interval (in-between each):

 

15 Tricep Push-ups

30 Side Lateral Raises

15 Pushups

10 Burpees or 30 secs Jumprope

30 Standing Dumbbell Press

1 min Goblet Squats

30 sec Mountain Climbers

30 Dumbbell Lunges

1 min Plank

30 Tricep Kickbacks

1 min Mountain Climbers

1 min Dumbbell Squats

30 Bicep Curls

1 min Seated Russian Twists

10 Burpees or 30 sec Jumprope

30 Jump Squats

 

 

Repeat Circuit 3x

125 Cardio Cals (run/bike/swim outside)

 

13607041_10206458256315590_4011939268446797510_n

 

Mental Toughness Exercise: “Progress” 

“Progress”

Mental Toughness is an important aspect of not our fitness journey but also in becoming a better version of ourselves, mentally, that needs to be practiced and trained EVERDAY, just like our muscles. This week’s Mental Toughness Exercise will be reflecting on the progress we have made so far and also thinking about the progress that is to come.

I love the quote that talks about how every small step leads to the bigger goal. We forget about all the small victories along the way, like the little shops and gas stations every couple of miles down the interstate. Our fitness journey is a long path and we need to stop every once and awhile and reflect back on all the small victories we have had along the way.

My fitness journey has taken me down more than a few paths; swimmer, runner, pregnancy, weight training, and bodybuilder so it is very easy for me to just see myself NOW and not how far I have progressed both physically and mentally. The person I am now is no longer who I used to be a year ago or even two years ago. I used to have a runner’s build before I became pregnant where I lost my core and gained 20 pounds. After having my son I became obsessed with the gym to lose the extra weight and mentally couldn’t take a rest day because I felt too much anxiety when I did not go. I was also eating very clean and never even touched a piece of bread or cake. Today at 27 years old and a mom of a two year old I have the most muscle tone I have ever had, lifting more than I was two years ago, and I am now following the flexible diet, macros, which allows me freedom in my nutrition to enjoy the foods I love while still staying fit. I also no longer feel like I have to workout everyday, I actually just came off a 9 day vacation where I didn’t workout once! And I didn’t lose my abs 😉

My future progress was the hardest to reflect on and really think about. This is partly due to having a tough time making definite decisions and I highly recommend the book, “Hot to Decide”. But overall I would still like to continue to work on my relationship with food & the gym (progress is continuous! Just like our fitness journey), build more muscle tone (building those glutes!), and try a new sport! CrossFit Games anyone?

Everyday this week I will think about either the progress I have made in a particular strength training exercise, miles run, foods eaten, or what future progress I want to achieve. As always, making sure it aligns with my goals of balancing both fitness & nutrition!

 

What progress have YOU made so far on your fitness journey or in your daily life? 

14054513_10206754508281704_4943950560866292928_o

Mental Toughness Exercise: “Stay in the Moment”

“Michael Phelps vs Chad le Clos”

 

Michael Phelps. 

The most decorated Olympian of all TIME.

In the 200m fly event he demonstrated throughout the prelims, semi-finals, and finals one of THE BEST mental toughness strategies I have witnessed. He held himself back in the prelims and semis to save himself for the final race knowing during each race he was capable of being placed 1st going into the finals. He also did not think about the past when in the 2012 Olympics he placed second in the 200m fly to Chad le Clos, the statements made by le Clos in the past few years, or even acknowledge that le Clos was standing in front of him in the ready room before the 200m fly finals.

Phelps stayed in the moment. He was solely focused on himself, the race, and nailing each turn as it came. You could clearly see the divide between Phelps and le Clos but it was not because of their swimming abilities but their mental abilities. Le Clos was ALWAYS super heightened focused on Phelps, trying to get Phelps psyched out, and beating Phelps. Even during the final race le Clos was not swimming his race in the moment, he already was only focused on the finish. That is demonstrated in the picture seen all over social media where you can clearly see le Clos looking at Phelps, but Phelps is looking straight ahead towards the finish. I wonder if le Clos had a different strategy, especially a better Mental Toughness game, if he would of placed better.

YOU.

If you have to run 4 miles but your constantly checking how far you have gone are you staying in the moment or focused on the finish? Today is the dreaded leg day and after each exercise completed you keep counting how many exercises you have left to complete…. are you staying in the moment or focused on the finish?

It is easy to focus on the finish and challenging to stay in the moment. But who is the ultimate winner? As they always say, if it’s not challenging you it will not change you.

Stay in the moment by focusing on each rep, hiding the clock, making a running playlist on Spotify, and by taking control of your emotions.

So. Are you ready for GOLD or 4th place?

michael-phelps-beats-chad-le-clos-butterfly-24700ef9-6135-44e5-b371-dc8a3c519616

*Picture by “Pascal Le Segretain/Getty”

HIIT Workout

 

“At-Home Workout”

 

150 Cardio Cals (run/bike/swim outside)

10 second rest interval (in-between each):

 

15 Burpees

30 Front Raises

50 Mountain Climbers

30 Side Lateral Raises

50 Dumbbell Step-ups

30 Goblet Squats

15 Burpees

30 Bicep Curls

1 min Plank

30 Hammer Curls

50 Jump Squats

30 Dumbbell Squats

50 Mountain Climbers

30 Bentover Dumbbell Rows

50 Jumping Lunges

30 Double Arm Tricep Kickbacks

10 Push-ups

 

Repeat Circuit 3x

150 Cardio Cals (run/bike/swim outside)

 

img_7720