Contest Prep, training

(DELOAD day 2)

BODY WEIGHT WORKOUT FOR LEGS

Monday I usually hit shoulders, but my upper body is still recovering from the past week and my legs are feeling pretty good today!  I even did the full 50 minutes of cardio this morning before breakfast.  I started on the treadmill with 30 minutes, running for 1 minute (6.0-7.0 speed) and resting for one minute (3.3-3.6.)  I burned about 300 calories, and i still had energy for a bit more cardio so I hopped on the stair climber and did 10 minutes turned to the right side and 10 minutes turned to the left side on level 10.  That’s what I was doing when I wrote my previous post this morning!  Very productive if i do say so myself.  After that I did 100 decline sit-ups and told myself I earned my breakfast.  It was delicious as usual!

Back to my body weight workout following this afternoon…

6 sets of each exercise 10-15 reps:

TRX SQUAT

PISTOL SQUAT (i used a bench and it seemed more like a single leg box squat?)

JUMPING LUNGES

STANDING KICKBACKS (100 each leg)

JUMP SQUATS

GLUTE BRIDGES

you can still get a good workout in without using heavy weights, or any weight for that matter!  This would be a great at-home workout as well (minus the TRX band, you could just do regular body weight squats instead.)

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