Did Someone Order a Workout With Their BLT???

.....A “BLT(Buns, Legs, and Thighs)  Workout” That Is

A few weeks ago I wrote up a post titled “No Pain, No Gain: Abs of Steel Workout”.   I received quite a bit of positive feedback on that post as many wanted to see more posts like it.  Well, I have listened and it is time for another installment.  However, I always say…..careful what you wish for ;)   This time we are going to pick on the lower body!!! 

When tailored to the right intensity for your fitness level, the circuit below is sure to leave your legs, buns, and thighs burning.  Remember, this workout should take about 15 minutes to complete.  Move rapidly from one exercise to the next so as to maximize the burn, firm legs and the tightest, roundest, butt in all the land!!!

Feel free to add this circuit to your current lower body routine or do it all on its onsies.  As always, make sure that you warm up before you do it, your form stays good and that you stretch after.  Stretching is going to be so important after this one….you have to trust me on this one!  Enjoy!  Mwahahahahahah......And keep me posted on how it goes!

NOTE:  SB – Stability Ball

1. Dumbell Squats w/ 3second pause at the bottom – 15-20 Reps

http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-squat

Options:

a)      No Dumbbells?  Then do body weight squats

http://www.bodybuilding.com/exercises/detail/view/name/bodyweight-squat

2. SB Hamstring Roll-ins – 8-12 Reps

http://www.physicalfitnet.com/exercise_video/bridge_and_leg_curl_on_stability_ball.aspx

Options:

a)       No Ball? Put feet on floor.  You can then either work a simple bridge or add intensity by walking them in and out, keeping the butt off the floor as you do it

Bridge on SB: http://www.physicalfitnet.com/exercise_video/bridge_on_stability_ball.aspx

Bridge on Floor:  http://www.physicalfitnet.com/exercise_video/isometric_bridge.aspx

3. SB Hip Extensions w/ 3 second pause at the top – 8-12 Reps

http://www.physicalfitnet.com/exercise_video/hip_extension_on_stability_ball.aspx

Options:  

a)       No Ball? Can be done on the end of a bench or table also

http://www.physicalfitnet.com/exercise_video/hip_extension_on_table_edge_.aspx

4. Squat Jumps – 20-30 Reps

http://www.physicalfitnet.com/exercise_video/squat_jump.aspx

Options:

a)      Take out the jump and do quick squat pulses and add intensity to the pulses by using dumbbells

5. 60-90 Seconds Rest (Repeat Circuit 3x)

Have a Great Weekend and A KILLER Workout!

WARNING:  Please consult your physician or other healthcare professional before beginning or changing any fitness program to make sure that it is appropriate for your needs; especially if you have a history of any of the following:
High blood pressure (you or your family), Heart disease (you or your family), Chest pain when exercising, Chest pain in the past month when not engaged in physical activity, Smoking, Have high cholesterol, Obesity, Currently pregnant, Bone or joint problem that could be made worse by a change in physical activity.

Goal Setting: The Art of Being S.M.A.R.T

Yayyyy Monday! It’s a new week with new challenges, and maybe even some new GOALS!  How many of you have ever experienced this scenario?  It is Thursday, Friday, or Saturday, and you say to yourself…..

“I will start my new path to fitness this Monday!”  Or…

“This Monday is my day to start my new goals:  I am going eating totally clean, I am going to go to the gym, and I am going to lose weight”

The week kicks off and you are Gung Ho charging forward with your new “GOALS”.  However, about half through the week you notice that your enthusiasm and interest starts to taper.  It could be that you got very busy at work, at home, or with the family.  It could be that you got tired from getting up early to go to the gym and you really wanted extra sleep (gotta LOVE the snooze button).  It could be that the food that you prepped for yourself no longer sounds good and you are talking yourself out of eating it while turning back to your “normal” unclean eating patterns.  Whatever has happened you have now turned your back on your supposed “goals” and by Friday you are right back where you started…. ready to set the same “empty goals” for the following Monday.   Yes, that is right….EMPTY GOALS!   95% of the time when I ask someone what their goals are I get the following types of answers:

“I want to lose weight”

“I want to feel better in my clothes”

“I want to get stronger”

To these statements I say…….NOT GOOD ENOUGH!  While these are all ok answers, on the grand scale of setting goals, they are only the beginning.  In response to all of the statements above I ask two questions….First, “You say you want to or you will?”  Second,”How and when will you know IF you have achieved this?”  The answers I get to both of my questions usually sound something like this……”uhhhhhhhhhhh, I’m not sure.”    Again I say……NOT GOOD ENOUGH!  By not defining our goals appropriately and not being sure that you WILL achieve them, we run the risk of making them too general, losing the motivation to finish them, and never really knowing what they were in the first place.   By clearly defining the specifics of a goal, we can help ourselves stay focused and on track. Thus we increase the chances of achieving exactly what we want…. when we want.

So what makes a well defined goal?  All you have to do is remember one word….”S.M.A.R.T.”!  When you set out to WRITE DOWN (Yes, you should absolutely do this) your goals they should contain the following building blocks:

·         S - They should be SPECIFIC. 

Make them detailed and unambiguous so that you know exactly what you are trying to achieve.

·         M – They should be MEASURABLE. 

There needs to be a means in which you can measure progress and know that you have achieved your goal.

·         A – They should be ATTAINABLE. 

A goal needs to be something that you know that you can achieve.  You definitely don’t want it to be too easy, but you also don’t want it to be out of your reach.

·         R – Goals need to be REALISTIC. 

Make sure that you give yourself enough time to achieve the goal and that it suits your interests, needs, and abilities. 

·         T – Make sure a goal is bound by TIME. 

Set deadlines & timelines for goals to help keep you on track & focused towards the finish line.

Now, when we revisit the above our goals and make them "S.M.A.R.T." they start to look a little bit different:

“I want to lose weight” becomes:   

“I will lose 10 pounds in 3 months by my birthday on December 31^st, 2011.”

“I want to feel better in my clothes” becomes:   

“I will drop 2 dress sizes in 8 weeks before my wedding on April 4^th, 2012”

“I want to get stronger” becomes:   

“I will be able to do 50 push-ups without rest by February 28^th, 2012, after training for 8 weeks”

See the difference???? Now….here is your homework ;)  Review the latest goals you have set and see if you can plug them into this formula.  (RE)WRITE THEM down if you have not already done so and post them somewhere so you can be easily and constantly reminded of them.  When you start to lose your drive and focus, take a look at them to remind yourself of where you are going, what you want, and why you want to get there.  Then make no excuses and take the next step closer to GET IT DONE!

Have a great Monday and a great week!!!