MY WORKOUT ROUTINE

Below is a comparison from me in May 2018 (left picture) to June 2019 (right picture).

I didn't embark on a serious fitness journey until about a year ago because I was looking for something to help relieve stress as well as get myself in better shape. I've always been active as a kid, I played multiple sports growing up and remained active throughout high school as well. However, when college came around because of the amount of time I spent studying, I put going to the gym on the back burner.

I started off with trying to pair together different workout sequences I found on Instagram, but creating my own plan this way didn't help me get the results I wanted. I ended up getting a personalized workout plan through a personal trainer which, to say the least, has allowed me to achieve the look I was going for. Contacting a personal trainer was probably the best thing I've done for myself to this day because it allowed me to talk about my concerns and goals while receiving expert advice.

I'm going to share some of my favorite leg day and cardio workouts with you guys as those are the two things I focus on the most. Also, for any help, tutorials or deeper explanations on how to perform these exercises visit https://weighttraining.guide/. All pictures are linked to the website.

I do legs three times a week which may seem like a lot, but I've gotten used to it and it works best for me. Along with that I have two cardio days I incorporate into my routine as well.

**If you want a complete, personalized fitness plan along with a meal plan geared towards your goals, message me and I can forward you information on that**

LEGS

1. Hip Thrusts

This is your number one key to creating fullness to your body; if you're like me and you're genetically slimmer and have a hard time adding mass to your lower body--this is a game changer. Not only does it strengthen your legs but it also helps with glute growth. I usually do around 4 sets of 10 if I'm in the gym because I'll use the barbell or the Smith machine to max out on my weight. However, if I am at home I'll use dumbbells or a weighted backpack to do this.

2. Leg Press

I know many people fear to try this because they're scared it'll make their thighs/quads bigger, however, that's not always true--it all depends on how you use the machine. I personally don't like the look of big quads on my body, I prefer them to be toned and "medium" sized (if that makes sense? lol), so I usually do 3 sets on this machine. On the first set I'll do 20 reps with no added weight, second set I'll do 15 reps with one plate (45 lbs), third set I'll do 10 reps with two plates (90 lbs). Sometimes I'll add another set with two 45 plates and one 25 lb plate or another 45 lb to the existing two plates and do 6-9 reps. I prefer a wide stance, pushing through my heels for my foot placement. There are different placements to target different muscles, visit this website to see what you should do. If you're just getting started in the gym I think the best thing to do is first start at the seated leg press which will allow you to gradually increase the weight.

**Make sure you're not locking your knees when you push out because you can cause injury to your legs**

3. Squats

I'm sure you assumed this would be on the list because this is everyones go to. This helps with both the development of your glutes as well as your quads and hamstrings. There's a lot of different ways you can incorporate this into your routine; I personally like doing cable goblet squats, barbell back squats and single leg squats with dumbbells. I usually do 3-4 sets for 12-15 reps on one or two of those squat variations.

4. Kettlebell Swings

This is another great exercise to work your glutes if that's something you're focused on. I usually do this with a 25-30 lb kettlebell for 3 sets of 10-15 reps. If you're looking for an at home alternative to this just grab a dumbbell or a weighted bag and perform it. One time I used a gallon of milk to do it hahah it's weird but it got the work done.

5. Hip Adductor/Abductor Machine

This is my favorite machine of all time, which I know I'm not the only one who finds this fun. Both of these exercises are really good at toning your inner thighs, glutes and hips as well. If you have any form of hip dips, doing this machine will help reduce the look of them. I do both of these on the heaviest weight I can for 3 sets with reps till failure each time.

Cardio

HIIT Cardio

I don't really spend too much time on cardio, but I do make sure to get it in at least 2 times a week. When I do cardio I don't just hop on an elliptical or a treadmill and continue the duration of my time on one setting. Instead, my trainer told me about interval training which has helped me a lot. I stick to doing 25 minute sessions, first and last three minutes are of me at a brisk pace (I do 3.5 setting), the rest of the time is alternating between 1 minute of running (usually at 5.5-6 setting) and 30 seconds of a light jog (3.5-4 setting). Some days I'll opt to run a little faster, other days I stick to this it really just depends on how I'm feeling that day, regardless though both ways help me burn fat faster.

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Now for me, I have my own customized plan but these are the exercises that are usually coupled with accessory movements which are smaller, usually single leg focused. I also love those as well, so if you guys want me to do another workout routine favorites with accessory movements or a what I eat in a day, let me know! See you guys in my next post ♥

**If you want a complete, personalized fitness plan along with a meal plan geared towards your goals, message me and I can forward you information on that**