Feb 21 2012
Feel So Close – 600 Rep Leg Killer Workout
Want tighter thighs? Want to sculpt your booty? Me too! Let’s define our legs with lunges, lunges, lunges! Here’s 6 different types of lunges. 100 reps each.
Training legs is also a great way to combat stress and anxiety because it is such a large muscle group. After a good leg workout you will be so exhausted you don’t have any energy left for stress!
The full workout breakdown is below and includes how many reps, sets, and gives some of my tips on form.
I had a lot of anxiety to work out today so I lifted pretty heavy at the gym in addition to this workout. Do you have stress? Tension? How to deal? What works for me… I force it out. I train it out. Heavy lifting gives me control over what my body is doing this moment and helps me to deal with things happening inside my body that I don’t have control over. If you want to try my gym workout as well, go for it!
Stiff Leg Deadlifts
155 lbs 10 x 1
175 lbs 8 x 2 – My own personal record! Heaviest lift ever!
Drop Set: 175 lbs x 4, 155 lbs x 4, 125 lbs x 4
Leg Extentions
160 lbs 8 x 4 – Another personal record! Heaviest weight ever!
Step Ups
90 lbs 15 x 4 right leg
90 lbs 15 x 4 left leg
The leg workout you can do at home is below. 600 lunges. 6 different types of lunges. 100 reps of each. Go for your own personal best. Remember to post your scores below! I want to know how you did! Let’s do this!
xoxo ~ Cori
Feel So Close – 600 Rep Leg Killer Workout
Feel So Close – 600 Rep Leg Killer Workout
SONG: Calvin Harris – Feel So Close
SONG: Calvin Harris – Feel So Close
Workout Breakdown
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Time: Personal Best! As long as it takes. |
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Workout Type: 600 rep challenge. |
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Workout Exercises: 6. |
Get your gear:
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No gear needed. Just your own body and a decision to get it done. |
Buy the same nutrition products as me:
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PROTEIN Get your protein here |
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SUPER GREENS Get your super greens here |
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Peanut Butter Get your PB2 here |
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EGG WHITES Get your egg whites here |
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Tea Get your tea here |
Lunges. Lunges. Lunges. There are so many different types! These are just 6 different ways that you can tighten your thighs, lift your booty and totally sculpt your lower half! Remember to always keep your front knee over your ankle (don’t let it go past your shoe laces). Try to push through your front heel to really engage your butt.
Remember to post your scores! POST YOUR TIME! Keep track of your workouts so you know when you’re making progress!
Forward Lunges:
100 lunges – alternate right and left leg
Step forward, lunge and alternate sides each time. Push off through your front heel.
Kick Back Lunges:
100 lunges – alternate right and left leg
Lunge. Kick back. Balance for a second and squeeze your butt.
Side Lunges:
100 lunges – alternate right and left leg
Lunge to the side. Alternate sides each time. Push through your heel and the outside portion of your foot.
Bulgarian Split Squats:
50 right leg
50 left leg
Extend your back leg up onto a step or bench. Find your balance. Bend your front leg. Once you hit 50, switch.
Step Lunges:
100 lunges – alternate right and left leg
Step up onto a low step. Make sure your heel is firmly planted. Your back knee should drop slightly below the step each time. Step back and alternate sides each time.
Static Lunge:
50 right leg
50 left leg
Get into the stance and lunge, up and down. Once you hit 50, switch sides.
Follow Through
I like to post something about cardio and nutrition at the end of every post because it is important.
Cardio and nutrition are going to be two of the most important parts of achieving your results, no matter what what your goal is. You can not work off your nutritional decisions with exercise. What? You can’t eat a donut, then just do 2 hours of cardio and *poof* it will be like it never happened? That’s what I’m saying. Come on. No. You can’t.
Your body doesn’t work like a simple addition or subtraction problem. It is not calories in vs. calories out. What you eat has a chemical effect on your body. Even if you do cardio to ‘burn it off’ the chemical effect is still present. Different sugars have an affect. Different proteins have an effect. Different fats have an effect. When you take a vitamin, you understand that it has an effect in your body that cardio will not ‘work off,’ right? Food works the same way. Different foods have positive and negative chemical effects within our body. You can’t just work them off.
You have to unlock and unleash the body fat by working with your body in every aspect. Your body works in harmony like a symphony. When one instrument is off, the entire song doesn’t sound right. A good steady drumbeat can’t make up for a guitar that’s out of tune. 2 hours of cardio cannot make up for a donut. Or pizza. Or macaroni and cheese. Or wine and a baguette. Got it?
Cardio
I do a minimum of 45 minutes of stairs with intervals as cardio each and every day. When I’m trying to lose fat I usually do two separate 45 minute cardio sessions a day. Even while I have been recuperating from the car crash, I have still been able to do at least one session of my daily cardio. I love my cardio and I like to stay conditioned. I personally prefer to do a little more cardio than the average figure competitor, then also eat a little more. It takes more time and effort, but I feel the pay off is well worth it. The pay off is that I feel awesome. I feel energized by cardio. I love it.
Post Workout Nutrition
When I was trying to gain muscle I finished every workout with a protein shake, animal protein, and some complex and simple carbs. These are healthy choices for gaining or for performance. These are not the right choices for me for trying to lose fat, define and sculpt muscle. Trying to define and sculpt muscle is different from gaining muscle. This means I need to eat something different.
When I am trying to lose fat and sculpt muscle, I am much more strict with my diet. Only true food sources. No protein powder.
I finish up every workout with lean protein from true food sources (a little red meat, white chicken, white fish and egg whites are best) and some dark green veggies or Super Greens mixed with water only. Again, no protein powder. If you are a vegetarian you would most likely need to supplement with protein powder. If you are not, let me say again that true food sources work best for losing body fat.
Even when I am trying to lose fat, I still FEED my body.
Want more information about nutrition? Check out BPM.tv Nutrition 101.
You can also look at my current personal fat loss diet in order to get ideas on how to develop your own nutrition plan.
You can click on the link to my fat loss diet to get details about what works for me, but here is the basic breakdown.
This is my meal plan while I am trying to lose fat and define muscle. My carbohydrates come from complex sources only and are kept to about 100 grams per day.
My sugar is kept at about 18 grams per day. That’s it. That is less than what is in one banana. That means fruit is not in my fat loss nutrition plan. My sugars come from minimal amounts that naturally occur in veggies and in the complex carbs I eat each day. No matter what your goal, I highly recommend you watch your sugar intake, even ‘healthy’ sugar like fruit, and moderate it to a minimum based on your own personal goals.
My protein is kept at about 250 grams per day and comes from high quality, organic, free range (or wild) lean animal sources. My fats are kept at about 40 grams per day and come from my protein and complex carbohydrate choices (not additional plant sources like olive oil, coconut, nuts, or avocado).
That equals about 1800 calories per day. I don’t drop it much lower than that.
I eat natural, organic, whole foods that I cook myself, or if possible I eat them raw. I drink 1 to 2 gallons of water and a couple cups of either coffee or tea. There is no mysterious, magical diet. If you want to lose bodyfat you need to eat a fair amount of lean protein and A LOT of green veggies at every meal. Period.
Did you like this post? Tell me in the comments!
Please share your thoughts and questions in the comments. Don’t be shy! Your comments may help to inspire another. Your questions may help someone else who has the exact same question, but is too shy to ask. I love hearing from you!
Try to come up with a way to make the exercises even more challenging! Try to have better form than me! Let’s inspire each other.
