Lower Body Workout 9/27/07
Okay guys..I am back to weight training after a very long 3 day detox diet.. My energy levels were pretty low during those3 days, plus I couldn’t intake the proper amount of protein after training I would need so I opted for Pilates and walking for 3 days… oh how boring! 
Anyway, having said my piece on my detox in my last blog I will say that today is officially day 1 of my cut diet and day 1 of plan "Kick my own a**" in training…
I have been re-vamping or toying or experimenting (whatever you want to call it) with different variations and different exercises to see what kinds of results I get…this workout was focused on light weigh and more reps for those weighted exercises but I also did a lot of my workout using bodyweight exercises…almost a test to see how my body reacts… With all that now said here is the workout already:
Start Time: 5:15 AM
End Time: 6:30 AM
Warm Up: 50 Jumping Jacks (this is a new thing for me… and it seems to work)
Stability Ball Crunches: 1) 30 reps 2) 30 reps - 2 sets in all/ 60 reps in all
Dumbbell Squats: (limited with weight- home gym) 10 lb dumbbells- 3 sets of 15 reps.
Bulgarian Lunges: (these really really hurt today so I only did 2 sets) 5 lb dumbbells (yah I am a sissy lala coming off a detox diet okay…so yes 5 lb dumbbells) 2 sets: 1) 10 reps 2) 12 reps
Dumbbell Deadlifts: 10 lb dumbbells- 3 sets of 15 reps
Wide Leg Squat: 10 lb Dumbbell - 3 sets of 15 reps
Standing Pulse Lunges: (opted to do a set of these since I couldnt bang out a 3rd set for my bulgarian lunges) 10 lb dumbbells- 1 set, 15 reps
Calf Raises: 10 lb Dumbbells 3 sets 1) 15 reps 2) 20 reps 3) 20 reps
Bodyweight Exercises:
Round 2 Squats.. Ultra low squats with only bodyweight- 3 sets of 10 reps
Pelvis tilts (I think that is what they are called- you lay on your back-hands to your sides knees up and squeeze your hiney up) 3 sets of 20 reps… [FYI -I am already feeling these]
Donkey Kicks (again I have a habit of naming things I do.. on all fours you kick 1 leg at a time as high as you can…a good booty blaster or hiney minimizer… hahahaha) 3 sets 1) 15 reps 2) 20 reps 3) 15 reps
Side Flexors (I feel like I am in an 80’s workout video when I do these…but they work! You lay on your side and flex the top leg and lift it as high as you can) 3 sets of 20 each
Stability Ball/Leg and Ab things…(I cant even think of a name for these…. you basically lay on your back and hold a stability ball in between your ankles and and raise it up and bring it back down about an inch from the ground- it works the abs and the legs at once!) 3 sets of 10 reps
That is it! Thank goodness… I stretched but I really am feeling the pain right now and prob will later…on top of this tomorrow morning I am running! Yeah! (who would have ever guessed I could be excited about running) My friend comes into town tonight and she is staying a few days so I will be able to have her home and asleep while my daughter sleeps in the early morning so I can go running… Wish me luck its been a while!
Well thats it… tomorrow I will report day 1 of the cut diet (i figure if I have to report it I wont cheat)…
Have a fabulous day!
-A
