LOWER BODY/FREESTYLE ROTATION

[candi]

Hi everyone,

Yesterday evening was (after half hour walk with the dogs), Circuit Max without the weights (about 40 minutes), and then PLB floor work only (about 15 minutes). It's very difficult for me to get an hour and a half workout in. I work 9 hour days and if I didn't walk my girls, I'd feel so guilty. They need to be fit too, right?

This morning was L&G floor with ankle weights (about 20 minutes), and then about 40 minutes of KP&C.

got2bfit,

It's not that I prefer to do cardio that often because I really love weight work. If I don't do cardio that often, the weight starts creeping up. I'm interesting in the HIIT I've been reading about on the boards, but need to do more research.

My legs are feeling extremely tight. They are looking much better than before I started this, so I'm hoping the 20 minutes I can devote to leg work (most times) will be enough for the improvement I want.

p.s. It's very sweet to worry about mis-spelling my name but don't worry about it.

 

[run4fun]

Hi Ladies,

I just did a run last night. My legs were feeling sore and achey. I guess from LL. I had not done that one in a long time. I plan to do cardio and PUB up only tonight. Thursday and Friday I will do legs again and get 4 lower body workouts in.

Have a great day!!!

Beverly

 

[LoriSax]

Candi- It is very hard for me to work out for 1.5 hours a day also, and then try to get 2 days of UB weights in two. But, I am going to keep giving this a try for 1month, and when I do UB, I do endurance. I just did all strength workouts for a month, so I am going to switch with endurance for this. Well, I am off to do PLB, Abs, and C&W's cardio. BYE!!!
Lori

 

[kelley111]

Hi, I'm curious as to what you are all doing for your rotation.

 

[rcook]

Well, I am doing the Freestyle rotations from the Freestyle book, everyone is doing Cathe's lower body workouts in their Freestyle rotation............ I will post what I do a little later today in case anyone is interested in it....... Rhonda :7

 

[Teddygirl]

Morning,

Wow! you ladies had a blast ;o) Yesterday, was an easy workout, wanted to rest these legs because I been working em hard.

Tonight, is a toughie. MIS Abs, MIS lower body. (I’m striving for 3 sets of each) eek!! And cardio. Not sure yet which cardio, but will do.

I’ve notice that doing Ab work first before my workouts really makes a BIG differences. I’m able to really contract my muscles harder and stronger and I LIKE IT!!

Back to work arghhhh….

Teddygirl~~

 

[candi]

Of course we'd be interested in your rotation Rhonda! Please post it later.

 

[LoriSax]

I just finished PLB and C&W's cardio. My legs feel like JELLO....Lori

 

[rcook]

This is the Freestyle Training rotation from the book I am following.

Day 1,3& 5

close-grip pullover w/close grip press
compound flyes
seated dumbbell curl w/shoulder press
reverse lunge
deep squats
rear leg kicks
leg extentions
front lunges
abdominal crunches (to fatigue)
lying knee lifts (to fatigue)
poliquin squats
leg press
calf raises the last 3 exercises on this list I added from
another leg workout in the book, the book said
2 sets of each, I raised mine to 4 sets of each

Day 2,4 & 6

wide grip pulldowns
deadlift w/upright row
light goodmornings
hip extentions
leg curl
reverse lunge
side to side lunges
leg press calf raise ( to fatigue)
abdominal crunches (to fatigue)
leg lifts
good mornings
abductor/abductor
butt blaster (to fatigue)
jump rope ( 3 sets, 30 seconds each)
bench lunge

I added the last 4 exercises on this list from another leg workout
on both lists except the ones I added target the glutes. They call for 2 sets of each except the ones that say until fatigue, I do 4 sets or until I am too tired.

Also they only call for the first list to be Day 1 and Day 2.. list 2 is called for Day 2 and 4 ... I upped it so I could get 6 days in

I do my ABS first, then my weights, then I do cardio for 30 minutes... have a great day....... Rhonda:7