Fitness, Uncategorized, workouts

Short Update/Lower Body Workout (for building muscle)

I’m super excited – I got the two practice clients I needed within a few days of asking! (If you don’t know what I’m talking about, please read this post). So I should be able to get officially certified as a coach in about a month from now 🙂 But since I’m just starting out and need practice and clients to get my name out there, I’m reducing my coaching fee to $50 per month for the first 10 women to apply (my regular fee is $77 per month). Please see my home page for the details about my coaching program, and contact me asap to get your spot if you are interested!

The sooner I can get steady clients, the sooner I’ll be able to afford renting an apartment. Once I’m on my own and able to support myself I’ll be able to take time to update my website with pictures of me/what I do, start creating YouTube content, and possibly create webinars/podcasts if there is interest. So my first paying clients will be helping support my dream of making a living doing what I love – helping women reach their fitness potential!

 

health

 

All right, now that those updates are out of the way, here is a lower body workout I created recently for one of my clients. It is an excellent workout for targeting every muscle in your lower body and building muscles. So if you are looking to strengthen and define your glute and thigh muscles, this workout will get the job done! Do it 2-3 times per week for best results. Weights and a wall are the only equipment you’ll need! It’s really simple, but very challenging (when you give it your all), so why not try it today?

 

3-5 sets of 8-10 reps: Sumo squats

3-5 sets of 8-10 reps: Slow (regular) weighted squats

3-5 rounds: 30-60 second wall sit

Final burnout round: 100 walking lunges for time

Sumo squats – If you aren’t familiar with this version of the squat, please let me know and I will send you a video that explains them in detail. You can do these with a barbell or dumbbells. If you use dumbbells, you can hold them on your shoulders or in front of your hips (lower them to the ground and back up).

Slow squats – These will really get your legs and glutes screaming (which means more muscle growth!). Perform a regular back squat (or squat with dumbbells) but do them very slowly. It should take at least 5 seconds to squat down, and 5 more seconds to stand back up.

Wall sit – Brace your back against a wall with your knees bent at a 90 degree angle and your feet and knees hip width apart. Hold this position for 30-60 seconds. This exercise is great for building up your quadriceps (the most dominant leg muscle).

Walking lunges – If you have a large open space (like at your gym), do walking lunges across the room and back. If you don’t have that much room, just do alternating forward lunges. 

Much love,

Elizabeth

 

 

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