Carole, about freestyle training I have a question

Calico

Calico

Cathlete
When you train your legs the freestyle way, I understand using lighter weights but do you do all legs exercises(squat, plie, lunges, and floorwork) in one day, or can you break it up over the whole week? I like the idea of not getting any bigger, but I loathe legwork these days and if I have to work the whole gamet everyday I think I would just die,LOL!!:+ Can I did say lunges one day, then do squats the next, then plies another, and so forth?:)

Thanks for any and all info!:) :7 :D
 
Hi Annette...:)...Freestyle focuses alot on lunges. I do them at least 6 days a week. Front and reverse, on or off a bench and using 7.5lb dumbbells. Freestyle also is doing legwork 4-6 times a week and 4-6 exercises a day. Calves are worked 4 times a week. So maybe for you try doing at least on type of lunge everyday and then alternate the squats and plies every other day. And floorwork 3 or 4 times a week. Trust me...you won't bulk...:)...Carole
 
Carole,

Do you mind being more specific?

What exercises do you do and how many of each?

What is your typical workout week for legs?

Do you use any of Cathe's workouts? If so which ones?

Thanks!
 
I'll try Elaine...:)

For calves I do standiing with a weight machine (77lb) or one leg at a time with a 12.5 lb dumbbell. 5 x 20 reps, 3 days a week.

The other leg ones I do 4 x 20 reps usually 4 days a week. I pick from these exercises:
front lunges
front bench lunges
reverse lunges
reverse bench lunges
side to side lunges
crossover lunges
one leg squat
plie squats
front squats
leg extensions and leg curls on a weight bench
rear leg kicks
side leg raises

I do almost any Cathe 2-3 times week. My fav's are GS legs, L&G, PLB, PH, SS & PP premixes, but as I said if you decrease the weight 70% of what you normally did you can do any of them. For you though as you are marathon training, I am not sure you want to work your legs more than 4 days a week though. And cut back to maybe once a week 2 weeks before the marathon...:)...Carole
 
Thanks Carole! I appreciate you doing all that typing. The book is $40 with shipping and we've spent alot of money this Visa cycle so I think I'll wait a bit before I order it.

I think I want to try Freestyle for my legs because I definately hold ALL of my fat in my butt and hips and thighs. And I will take your advice on how often I should do it.

Couple of more questions. Do you mean you pick 4 different exercises and do 20 reps each OR do you do 4 sets of 20 for some of the exercises? If it is the latter how many different ones do you do in 1 day?

Last question. When you do PLB do you pyramid the weights or do you use 70% less than your heaviest for the entire workout?

Thanks again for taking the time. You are a wealth of information!!!
 
This type of training is really great for the butt,hips and thighs! If I am not doing a Cathe workout I do 6 leg exercises that day and 4 sets of 20 reps for each. You can do 4x15 or 3x15 or 20 depending on the results you want. I also do 4x50 walking lunges 1-2 times a week. For PLB I was doing 45,50,55 and I cut back to 30,35,40. Happy to help...:)...carole
 
Hello ladies

Sorry to butt into this conversation, but I have to tell you Carole, that I love the book. I've also realized that I've been doing this "freestyle training" unknowingly in the past year or more. I've been using less weights and more reps definitely with more frequency -- because of the stinking arthritis! And voila, there is result.
Combining the spinning with this type of weight training gave me better lower body result that even the 70 mile/week marathon training.

I'm truly very excited about this. Not to mention that I love lunges.
Yesterday I did 1 hr on the spinner doing intervals then about 25 min of freestyle legs plus abs and I think I had the best workout ever.
The spinner still can get my hr up to the low 180's...

So thanks a lot for this recommendation!

BTW about crossover lunges -- when you put the non working leg behinde you across and lower yourself. I hope it's clear...
 
You are welcome Mari! I am so glad you like the book and enjoy the training. Yes, liking lunges is helpful. I feel my legs have gotten so much stronger this way instead of the heavy lifting. Sounds like you got in a great workout with the spinning and freestyle...:)...I do front or back crossovers, For front when I lunge forward with my left leg I crossover my right to say 1 o'clock instead of the normal 12 o'clock for the regular front lunge. Hope this makes sense Elaine...:)...Carole
 
Ok, Carole, but I absolutely loathe lunges, they hurt my arthritic big toe and my knees too. Can I substitute another exercise in its place? Say try it with squats or plies, even the cross over lunges (like she does in L&G right?) are better than regular lunges.


Will that work the same or am I defeating the purpose?


Thanks again for all your help!!:D :7

Have a great 4th!!:D
 
Annette, have you tried lunges without any weight? Can you do the crossover ones in L&G? The one legged dip in LL is good also. You might get by without doing lunges by doing different types of squats...do more floor work. The trick is not to do exactly the same exercise everyday to keep things interesting...:)...hope this helps...Carole
 
Thanks Carole, I can do the crossover lunges like in L&G. I can do some regular lunges without weight. Maybe I will just experiment with using other exercise other than constant lunges and see what happens. I will probably not be able to start til next week now, dh will be gone for a week so I won't be helping him with the house. Today we are putting in new windows and moving alot of furniture around so my workout kinda got put on hold. Hopefully if the house isn't in too much of a mess I can workout when he is gone.

Thanks again for all your help.

:D
 
You are welcome Annette...:)...I only do maybe 2 types of lunges a day for the 4 days I do the Book freestyle exercises. The other 2 days I just do Cathe and modify the weight amount. I use very light weight for lunges, no weight would also work I believe. Don't worry about waiting til next week. Do this when you have the time and are ready. Remember it is 4-6 days a week, so if you can only do 4 days, you will still benefit....:)...Carole
 
>Hi Carole, its great to see so many women wanting to try
>freestyle now.... Rhonda:7

Yes it is!!...:)...see what you and Beverly started...:+ ...Carole
 
Carole!
Hello! You are such an inspiration to me and also a "wealth of info", so I have a question for ya!

I bought a freestyle book YEARS ago. It's written by George Snyder and laura Dayton. Is this the book you are using? Or is there an updated version??

TIA

take care:)
Gloria
 
Carole: thanks a bunch and I'm ordering the book. I'll probably have questions for ya later on, ok??? THANKS!!

take care:)
Gloria
 
Glad you are getting the book. I'm happy to help with any questions you might have Gloria...:)...Carole
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top