FitFam,

Sorry this post is coming at you so late in the evening, since the time change, I have been getting behind sometimes and not watching the time properly. Well the truth is, I decided to make tacos tonight last minute because I got sick of looking at them on people's Instagram for #TacoTuesday, so I had to drive to the store, come home and cook everything, blah blah blah and I haven't finished eating, but figured I would eat and type at the same time (isn't my first time doing it), Tomorrow I have a phone call with the editor again because I wanted to make more blog content for his site. We shall see how it goes. I have thought about rescheduling the phone call, just to think things over first. Hopefully he gives me a long deadline again. and I probably will aim for one topic versus two since the holidays are coming up. Anyways, today John made it to the gym on time and I managed to get a kick ass leg workout in with him and myself (I always show up a hour before he gets there to do my own thing first).  Hopefully all of you will enjoy the workout as much as I did writing it down LOL

 

John's workout:

Warm up:

Dynamic stretches:

 
  • High knees
  • backwards run
  • hip circles

Workout Session:

Circuit #1:

  • step ups: 2 minutes
  • hops: 2 minutes
  • step ups: 2 minutes
  • hops: 2 minutes
  • step ups: 2 minutes

John had to stop for a full 1 minute or so, because it was killing him. He looked like he was going to pass out dead, but managed. I allowed 2 minute breaks between each circuit. I had shown him how to properly hop vs jump.. so he wouldn't exert so much energy and had the proper form down. He said the hops are what killed him the most. I thought it wasn't so bad. 

 

Circuit #2:

  • Step ups: 2 minutes
  • hops: 2 minutes
  • step ups: 2 minutes
  • hops: 2 minutes
  • step ups: 2 minutes

He did better this round, still wanted to pass out, but didn't stop for a long break this time. The hops still killed him. lol

 

Circuit #3:

  • step ups: 2 minutes
  • hops: 2 minutes
  • jumping jacks: 15 reps
  • steps ups: 2 minutes
  • hops: 2 minutes
  • jumping jacks: 15 reps
  • step ups: 2 minutes

He was like wth, this is even more. LOL. I laughed.

 

Circuit #4:

  • Step ups: 2 minutes
  • pushups: 2 reps
  • step ups: 2 minutes
  • push ups: 2 reps
  • step ups: 2 minutes

We didn't do a proper cool down, but he did get a rest while filming me during my squat challenge. 

 

My Workout:

Warm up:

  • Treadmill: 5 minutes, because I was running late this morning and wanted to get my workout done before John shown up.

Workout Session:

  • Dumbbell plie squat: 4 x 15, 15, 10, 10. 40lb

Superset:

  • bench jump: 4 x 10
  • diagonal dumbbell lunge: 4 x 15, 15, 10, 10. 30lb
  • Dumbbell deadlift: 4 x 15, 15, 10, 10. 70lb

Superset:

  • Jump squat: 4 x 20
  • standing calf raise: 4 x 15, 15, 10, 10

Circuit #2:

  • Step ups: 2 minutes
  • hops: 2 minutes
  • step ups: 2 minutes
  • hops: 2 minutes
  • step ups: 2 minutes

Circuit #3:

  • step ups: 2 minutes
  • hops: 2 minutes
  • jumping jacks: 15 reps
  • step ups: 2 minutes
  • hops: 2 minutes
  • jumping jacks: 15 reps
  • step ups: 2 minutes

Circuit #4:

  • step ups: 2 minutes
  • push ups: 2 reps
  • step ups: 2 minutes
  • push ups: 2 minutes
  • step ups: 2 minutes

Squat Challenge:

I was supposed to do it 1 time, but had to redo this 3 times because of my camera man John, so I was doing 36 reps total before this camera finally started working properly. - YES! my legs were on fire.

  • My 1RM is 125lb these days but I lied and did 60 percent of 105lb because my legs were killing me with soreness from the previous workouts - then do it for max reps
  • I had to take one plate away and do 10 reps 
  • then I had to take one plate away and do max reps again.. 

The video is on my YouTube channel. To say the least, today's leg day was a nightmare , still hurts. lol. 

 

Your Fitness Blogger,

Shay-lon xxxxx

 

 

 

Published by Shay-Lon Moss