I know all I have been posting lately is food reviews and I want to talk about fitness a little bit more. Today, I am here to talk about one of the most dreaded days of the week: leg day. I personally do leg day twice a week. Leg day can be painful, but it is very necessary to get nice toned legs and booty. I am going to give y’all one of my leg day workouts that I have been doing. Every workout that I do ends with 10 minutes of abs and 20 minutes of cardio. I rotate between many different ab workouts and rotate between the treadmill, stair climber, rowing machine, and indoor bicycles for cardio. I was no longer seeing results and felt like my progress was pretty stagnant and by adding this 20 minutes of cardio at the end of my workouts, I have lost 7% of my body fat this month alone. After my workouts, I replenish with a Dymatize whey protein isolate protein shake( I will write about this protein supplement in a separate post).

So, for my leg workouts I typically start with the squat rack. If you are just starting and are uncomfortable with doing squats with a free bar, you can try doing squats on a Smith Machine; which will give a little more support. However, I do not recommend staying on the Smith Machine because I was not making much progress there. I started seeing results and definition in my quads with the squat rack. If you are willing to give the squat rack a try, start off with no weight on the bar and then gradually add more weights as you get stronger. You can also have a workout partner spot you during these squats if needed. I have noticed that each week I can add more weight to the bar. I usually do three sets of ten at my highest weight. However, if you want to do more that is up to you.

Next, I usually do the incline leg press. This machine may seem intimidating at first because you are sitting at the bottom and all the weight is above you; however this is a great workout for your quads, hamstrings, and glutes. Start off with no weight and then gradually add more as you feel comfortable. When you are doing this exercise, make sure your knees are staying at a slight bend. I also do three sets of ten for this exercise.

Next, I do a single leg deadlift with a kettlebell. However, you can do this exercise with a dumbell or barbell as well. This exercise is an amazing hamstring workout and you will be feeling it later. Again, make sure your knee has a slight bend during this exercise.

Next, I do a barbell hip thrust. Rest your shoulders on a flat bench with your chin up and put a barbell on your hips. Lower your hips and raise them up with the barbell. Start with a low weight and gradually use a heavier weight. This is a great exercise to work those glutes.

Next, I will do Bulgarian split squats usually with a dumbell or kettlebell. Put the top of one foot on a bench with your other foot planted on the ground and squat. This works your quads, glutes, and hamstrings. You will definitely feel this exercise burning.

Lastly, I will finish it up with the leg extension exercise to get the quads burning. Most gyms will have this machine and you will definitely feel it. This is just one of my workouts, I usually switch the workouts up to make sure I am making progress and not plateauing.

After my leg workouts, I will do 10 minutes of abs which consists of anything from cruches, sit ups, v-ups, leg lifts, bicycle crunches, Russian twists, high-low planks, and regular planks. I do 10 minutes straight and you will definitely feel those abs burning and see definition quickly!

I will finish the entire workout with 20 minutes of cardio. Like I previously mentioned, I will switch up on the different types of cardio equipment and I do recommend doing that. If you have any questions, drop them in the comments & if you would like to see workout videos let me know!