Happy Thursday Y’all! It’s been a busy week trying to make it to the end of the school year and getting ready to head out for a little family get away. But even when things get busy, Matt and I try to live by the little moto “Do something today (even a small something) to make tomorrow a little better.” This doesn’t always mean something to do with working out, but today it was for me! I knew it was going to be a busy day, so I set my alarm 45 min early so I could make sure to get in a quick workout before getting on the road this afternoon. It’s only a small step, but I’ll be stronger tomorrow for it. This little moto can be applied to SO many areas of your life – spending a little extra time in prayer, taking a little extra time to make your spouse feel special, meal prepping or planning your meals for the next day, reading an extra book with your kids… you get the point! The best part is that you never regret it!
Anyway – back to LEG DAY! This is the workout that I did this morning and my legs are still feel a little like jello! This set is the same format as the Complete Arm Workout – 2 groups of 2 exercises, 4 sets each. And I’ve included alternatives to weights for each exercise using resistance bands and a stability ball – No Excuses! I warm up with some body weight squats and lunges, then time to get busy!
Group 1 – Squats and Calf Raises
- Squats – Front Squats or Back Squats, whatever floats your boat! I am definitely not a professional, so I don’t want to attempt to give instruction on these, but there are TONS of resources out there that give all the details on how to do a correct squat! When using the resistance bands, stand on the band and pull handles to about shoulder height. You should be in about the same position as if you were holding the bar on your back. Proceed with squat just as you would with weights!
- Calf Raises – These don’t need much explanation! Don’t be afraid to go a little heavier on these! Resistance Bands – same procedure as squats. Stand on band (under your toes), pull handles up to shoulder height and do calf raises just like you would with weights!
Group 2 – Quad Extensions & Hamstring Curls
- Quad Extensions – If you have an attachment for your bench to do these and hamstring curls, great! If not, no worries! With the bands, sit on a bench or chair or whatever works best. Wrap the band around something behind you – I used the bench. Put your feet through the handles and do the quad extensions one leg at a time. You can adjust the tension by wrapping the band more or tethering it further behind you!
- Hamstring Curls – Again, if you have a bench and attachment, great! If not no worries! You can get a killer hamstring workout with a stability ball! Lay on your back with your feet on the ball. With straight legs, push your hips toward the ceiling so that your body is in a straight line from feet to shoulders. Now, pull the ball in toward you, keeping straight line from your knees to shoulders. Roll back out, then repeat! It’s important to keep your hips pushed up here – and bonus! It’s a pretty awesome core workout too!
That’s it yall! Be sure to stretch when you’re done! I hope y’all are enjoying these workouts – let me know what you think and tag me on IG if you try them! Love seeing y’alls pictures and hearing your thoughts! Have a great weekend!!
Please note: I am not a trainer or a doctor. I am simply sharing what I have found to be effective for me. Please use your best judgement when trying new types of exercises and stop and/or see a Dr. if you feel something is not right.