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”

 

 

 

 

 

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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)

 

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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: “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

HIIT Workout at Home! 

“Conditioning Workout”
125 Cardio Cals (run/bike/swim outside)

10 second rest interval (in-between each):


30 Mountain Climbers 

30 Dumbbell Step ups (15 each leg) 

 30 Standing Dumbbell Shoulder Press

10 Tricep Push-ups  

30 Dumbbell Deadlifts 

10 Burpees 

30 Standing Hammer Curls 

10 Jump Squats 

10 Laying Leg Lifts 

10 Burpees 

30  Standing Bicep Curls

30 Dumbbell Squats 

30 Side Lateral Raises 
Repeat 3x

125 Cardio Cals (run/bike/swim outside)


 
 

Workout at HOME!

“Conditioning Workout”

150 Cardio Cals (run/bike/swim outside)

30 second rest interval (in-between each):

 

1 min Burpees

1 min Dumbbell Squats

1 min Mountain Climbers

30 Side Lateral Raises

1 min Jumping Squats

1 min Lunges

1 min Plank

30 Seated Bicep Curls

1 min Barbell or Dumbbell Deadlifts

1 min Goblet Squats

1 min Burpees

30 Tricep Kickbacks

1 min Seated Russian Twists

1 min Pushups

1 min Plank
Repeat 3x

150 Cardio Cals (run/bike/swim outside)

 

 

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