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Dumbbell Leg Workout

 
 

Hi Love!

It’s officially my favorite day of the week - LEG DAY! 

I absolutely love training legs. I love the look of a woman with a strong, muscular, curvy lower body and I love being able to lift heavy.

Your quads and hamstrings are huge muscle groups so it’s important not to neglect them! I hit lower body 3x per week and really focus on lifting challenging weights for 8-12 reps. This rep range is best for hypertrophy, which basically means that this range is optimal for building muscle size. 

Benefits of Unilateral Movements

This training session contains several unilateral movements. Unilateral movements are those that focus on just one side of your body at a time. Examples include a single arm lateral raise, a concentration curl, and a dumbbell step up. 

There are 2 main benefits to incorporating unilateral movements:

1. Preventing and Treating Muscle Imbalances Between Sides

It’s very common for people to have a stronger and weaker...

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Kettlebell Legs & Glutes Workout

 
 

Hi Love!

Lately, I have been absolutely loving leg day. I've been enjoying pushing HARD and lifting as heavy as I can to really make my quads and hammies pop. 

I'm so excited to bring you this workout because it includes a lot of my all time favorite legs and glutes exercises. This workout is super versatile. You can perform these lifts with dumbbells or a kettlebell and it can be done at the gym or at home. 

Tips for Growing the Legs & Glutes

1. Slow down that negative, girl! 

This goes for all workouts. I see so many gym goers just dropping the weight versus controlling the entire lift. What do I mean by this? Take a squat, for example. You'll see people very quickly lower into the squat.

However, in order to maximize the effectiveness of this lower body lift, they should be feeling the burn on the way down (the negative portion of the lift) just as much as on the way up! Slow down the descent into the squat. You should be decelerating and...

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Legs & Plyometrics Workout

legs workouts Oct 05, 2019
 

When I'm in the mood for a really intense sweat, sometimes there is no greater workout than a plyo workout! If you've never done plyometrics before, you're in for a real treat. It's a great way to get your heart rate up and keep it up for the entirety of your workout. Plyometrics are jumping movements that generally incorporate your body weight and some sort of explosive motion to break a serious sweat.  I like to incorporate plyos as a burnout second exercise in a super set. 

I chose to perform the below workout like so:

Superset A: Sumo Squats and Squat Jacks

Superset B: Curtsy Lunges and Jumping Lunges

Superset C: Lunge Twists and Frog Jumps

Superset D: Single Leg Deadlifts and Jump Squats

Superset E: Burpees without Pushups and Skater Jumps So every superset incorporates a plyo movement as the second exercise. The last superset has 2 plyo movements. 

When performing a superset, you execute the two movements one after the other without rest. Do the first movement,...

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