My (Compound) Leg Workout–Move it Monday

Hello, my friends!

Thank you SO much for all of your help on my dry lips and fish burps problems. Thanks to ya’ll, I’m applying coconut oil (among other great suggestions) on my lips morning and night, and my fish oil is now in the freezer. I’ve also learned (by trial and error) the best way to take my fish oil:

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My doctor gave me liquid fish oil – actually, fish, flax, and borrage oil – (gag-osaurus rex) so I haven’t even attempted to shoot it straight. I tried it with water first, then with juice, and finally found the perfect combination:

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1 tsp. fish oil (from the freezer) + 2 tbsp. water + 3 drops orange NuNaturals liquid stevia.

Aside from that accomplishment, this weekend was all in all pretty low key. A lot of New Girl, a little dining and drinking out, a spin class, visited my parents, trained some clients, got a pedi, did some shopping for our upcoming CO trip, and watched the Bears game in front of the fire with a bloody mary:

GO Bears!!! (They won Open-mouthed smile)

Today is a fairly busy one for me. I’ve got quite a bit of work to do in the gym office in addition to some morning clients. I’m also going to fit in a quick run and a chest and triceps workouts somewhere in there.

Although my legs are getting a break today, I thought I’d share with you one of my leg workouts that I’m currently doing. My splits right now look like this:

    • Chest/triceps
    • Legs
    • Back/biceps
    • Shoulders/abs
    • Legs

Then I also do cardio about 3-4 days a week (2 days easy-moderate elliptical, 1 day run, 1 day spin class.) I am doing two leg workouts throughout the week because that’s my main focus. I really want to see the definition in my legs and – let’s be honest – a great booty. My first leg workout of the week, I focus on bigger compound movements, while in the second leg workout, my focus is more on isolation exercises (with a couple compound exercises like bulgarian split squats and reverse lunges thrown in there.)

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Right now, this is my first leg workout of the week:

Mobility work (walking lunges, knee pulls, glute pulls, air squats, etc) and then…

Barbell back squat – 2 sets of 15 @ warm up weight, 3×8 @ heavier weight

Barbell good morning – 4×8

Leg press – 4×8

Superset: Romanian deadlift with Barbell hip thrust – 4×8

Walking barbell lunges – 3×12

Standing calf raise – 3×15

Calf raise on leg press – 3×15

Then I usually don’t do cardio on leg day, but after complaining about DOMS, the ever-knowledgeable Tara advised me to do a little moderate cardio afterward (to flush out the lactic acid I’m presuming) to help. After Friday’s leg workout, I got on the elliptical for about 30 minutes and felt SO much better afterward. No DOMS this weekend – thank you, Tara!

On that note, it’s time to train some clients! But first, an early morning breakfast:

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Protein-packed quinoa breakfast cereal – with egg whites, Greek yogurt, chia, raspberries, and almond butter.

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Yums.

What’s your favorite major league sport to watch: basketball, baseball, or football?

Football for this girl!

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Comments

  1. why do you think they are called good mornings? I always wondered that. but kinda dont want to know. LOL!

    mmm quinoa porridge
    cottercrunch recently posted..To Mourn the StormMy Profile

  2. Quinoa for breakfast is one of my favorite things ever.
    I love working abs/shoulders … those are actually the only muscle groups I focus on. My legs, rear and arms seem to do fine with the barre workouts I do twice a week and the running 3x!
    Erica { EricaDHouse.com } recently posted..Apple, Parsnip and Cardamom Soup + Lightened up Broccoli and Cauliflower CasseroleMy Profile

  3. Id say football but we’re all STEELERS HERE.
    thats it
    no other team
    we bleed black gold and quinoa :-)
    MizFit recently posted..Thirty days. No processed Food.My Profile

  4. That quinoa breakfast looks awesome! Another fish oil tip but stronger faster healthier makes fish oil that is flavored, there’s lemon and I’m pretty sure they have orange too and it is the only kind I’ve found that I can drink!
    Danielle (@CleanFoodCreativeFitness) recently posted..Marvelous in My Monday!My Profile

  5. Looks like a good leg workout. I miss not having a squat rack option now that I don’t have a gym. I’ve also been neglecting my leg workouts terribly. I need to come up with a good option that pairs with my running.

  6. I was enjoying watching the Bears game while I was running on the treadmill after work yesterday afternoon. Someone went to get on the treadmill in front of me and made sure I could still see the game, I could so it was all good! :)
    Katie @ Talk Less, Say More recently posted..MUSIC MondayMy Profile

  7. Yay! I’m so glad the post-legs cardio helped :)
    Tara @ Sweat like a Pig recently posted..Beginner lifting series: Sets and repsMy Profile

  8. I have to say patriots because of my boyfriend we did name out dog after tom brady! That breakfast looks good, I have yet to try quinoa for breakfast but I really want to!
    Kaitlin @4loveofcarrots recently posted..Listen to your bodyMy Profile

  9. My boyfriend’s whole family LOVES baseball so I’m kind of obligated to watch : ). I hate watching professional basketball because I always feel like the players are too big for the court… It just looks so odd to me!
    Carly @ Snack Therapy recently posted..Snacking Through SundayMy Profile

  10. College Football, USC, though they’ve broken my heart this year.

    I’ve probably said this before, but I don’t do body part days. I find it better to do full body workouts three to four times per week plus running. All a function of your objective. I’m into developing muscular endurance for obstacle course races, so I find that interval training serves that end more than straight strength training splits.
    Jonathan Aluzas recently posted..Fitness for a Lifetime: Don’t Forget to Turn YOUR Clock Back!My Profile

  11. Coconut oil on the lips – brilliant! Great leg workout too – looks like a good one! I mainly do total body moves throughout the week plus maybe a day of sprints on the treadmill and often and easy, long run on the weekend. But I’ve never trained for anything specifically – that would sure change things if I did! And when it comes to sports? Oh…maybe football. But I normally blog through it. ;) Hockey’s fun and something I’ve gotten into since being up north – but the lock out’s on this year so everyone’s pretty disappointed about that! And highlights for baseball, especially when my home town team just won the World Series (Go Giants!). ;)
    Bonnie recently posted..Weekend: Workouts & WanderingsMy Profile

  12. Da Bears! Woo hoo!
    Alysha @Shesontherun recently posted..The Pasta Shoppe Giveaway!My Profile

  13. Football! Though I’m more into college than pro. Go Dawgs! :)
    Brittany (Healthy Slice of Life) recently posted..“Celeb” Sighting and Meal PlanningMy Profile

  14. oooooh i want that quinoa breakfast cereal!!! did you just cook quinoa and then cook in egg whites? share shareee! tara is so genius hahah i love her programs – starting a new one soon and can’t wait! i’m doing a double leg this time and can’t wait to see some definition in my quads! woop woop!
    juliegolean recently posted..last chance surveyMy Profile

  15. YUM is right! Love me some breakfast quinoa! We don’t watch sports here, but if I did, football would probably be it.
    Sarena (The Non Dairy Queen) recently posted..Artichoke Falafel Stuffed Peppers and MushroomsMy Profile

  16. The only sport I can stand to watch on TV is football. Although I’m Canadian (and therefore no teams in the NFL) I love me some Steelers!
    Sam @ Better With Sprinkles recently posted..6 Down, 6 To Go.My Profile

  17. Oh wow, that’s interesting about doing cardio after for less DOMS action. Going to have to try that out next time! I need to try your leg workout, I’ve been in a tiny workout rut and need to get some muscle mass on. I’m pretty proud because I’ve already gained 25 pounds from my lowest weight, but I’m still a little on the skinny side. Time to get some food and training on! Maybe a little wine too;) Also that breakfast quinoa cereal looks so good! Yum.
    Lisa recently posted..Fitness and ForgivingMy Profile

  18. This post almost makes me miss heavy leg focused days.

  19. I have been needing a new leg workout!! Great tip about flushing out the lactic acid! I’m having DOMS from my shoulder and chest workouts…. thats a new one for me.
    Brittany @ Delights and Delectables recently posted..MIMM# 23 Celebration WeekendMy Profile

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