Today’s lower body workout from July 8, 2016

• Warmup on stationary bike for 5 minutes
• Front squats 5×5
• Back squat wide stance 5×5
• Stiff leg deadlifts 3×12
• Side lunges each leg 3×10
• Box step ups with kettle bell each leg 3×10
• Walking lunges 3 passes with 30lb in kettle bells
• Hack squat machine 3×10
• Hamstring curls 3×10

No cardio today, I was beat and on a time crunch so today was all about the legs, glutes and hamstrings. I was sore for two full days after this workout so I know if you do this you will surely feel it so be prepared!

For my pre-workout I used Cellucor C4 in Fruit Punch (1 scoop with very little water, took it as a shot)

For during my workout I used BodyTech Critical Aminos 1 scoop of Fruit Punch BCAA powder in a 20 ounce shaker bottle and refilled it with regular water after it was finished

Post workout I had a protein shake made with BSN Edge Peanut Butter Cookie (1 scoop), 1 tbsp of Walden Farms Chocolate Syrup (calorie and sugar free), 1/2 cup of unsweetened almond milk and ice and water.

Here are some images from this workout:

Back squats using an Olympic bar without the pad and 25lb plates on each side. I did these with a wide stance and toes pointed outward.

These box step ups were a killer. I used a box that is higher than I am used to which really hit the glute/hamstring area. I felt super sore after doing these but it hit an area I haven’t been targeting lately so that was a good feeling.

For the lunges, stiff leg dead lifts and step ups I used 2 15 lb kettle bells which were a total of 30lbs in resistance which was just about right for the amount of reps and sets I did today.

When doing stiff legged dead lifts remember to keep your back flat and head in line with your spine. Don’t go too low where you compromise your lower back just enough to feel the stretch and then pull back up by concentrating on contracting your glutes. Really feel the squeeze at the top of the exercise.

I train legs at least two times a week. I absolutely love it because it’s the one area of my body I push the hardest for growth and muscle. It took me a very long time to see even some growth and gains in my glutes and quads but be patient! You won’t be able to grow a butt over night ladies, even if you lift heavy and carb load – it takes time. Always make sure to drink your BCAA’s after lifting days like this to help with muscle recovery.

Make sure to connect with me for more tips, workouts & advice:

Twitter – @missads1981

Instagram – @missads1981

YouTube – https://www.youtube.com/user/missads1981

Pinterest – https://www.pinterest.com/jerseygirltalk/

Facebook – https://www.facebook.com/jerseygirltalk

Vine – https://vine.co/MissADS1981

Snapchat: MissADS1981

Connect with me on social media:

• 
• 
• 
• 
• 
• 
•