Deadlifts and Diamonds

Last week, starting with the Plyos and Leg workout I posted earlier, has been the week of new workouts!  During a 4 day trip to Chicago for my brother's graduation, I did my best to stick with healthy frequent meals, but to be honest, I definitely had my fair share of deep dish pizza. I feel like I am back to square one right now as far as earning my 6 pack, but going to Chicago and eating a deep dish pizza at Gino's East was oh so freakin' worth it!! Mmmmmm, damn that was an awesome cheat meal. The crust was so sweet--almost like pastry and loaded with fresh sauce and piles of meat. :)  So, its back to the gym for me and now I am hitting my workouts hard and tweaking my routine to reach my next level of fitness. Everyday, I still prep my meals for the day and bring healthy snacks to work to stay fueled and ready for an intense weight training session at night.  I weight train 5 days a week again and may switch to 3 days of weight training and 2 plyos...

After looking for exercise and workout ideas online, I came back to bodybuilding.com to browse their extensive workout library. I stumbled across a new workout program by Erin Stern's Elite Body 4 Week Trainer and immediately resonated with her training approach as she incorporates plyos, super-sets, short rest periods, and emphasizes the mind-body connection. She is a track athlete and a two-time Ms. Olympia and her training program will push you to your limits.  Having a written workout is a huge help to me during training and keeps me focused when I want to wander from one machine to the next. Use this plan to inspire and design your training plan, or use it as is. Training sheets for all 4 weeks are on the site.  Why should you add plyos into your leg workout?  The idea is, polymetrics develop power by focusing on speed and force. If you i ncrease your power, you'll improve your performance. Warming up with plyos stimulates the fast twitch muscle f...

These past two days have been done the body good. Tons of good food, hard workouts, and some serious cuddle time with my lovelies :)  When I start my new job tomorrow,  I may not have the luxury of a long hour and 1/2 workout so I got it in now. Check out my workouts below.  Save them to your Pintrest for later, or take a pic of the screen if you need to so you can have these handy at the gym.  Did you save the pics? Good. Now lets get to work!  Let me know which workout you did in the comments below. Be sure to bookmark this page and follow me on facebook for more workouts, recipes, and motivation!

Happy Monday Ya'll!   I hope you had a lovely weekend and you're as pumped as I am for today's workout. I absolutely could not wait to get to the gym today. After visualizing my workout and jamming to my girl Tina Turner and Beyonce, I nearly tripped over myself to get out the door with protien shaker, banana, and playlist in hand.  This is a solid leg workout for you. Its challenging and hits all areas of the leg. I definitely felt shakey and a bit giraffe-legged once I hit the weights so I threw in some pushups and pullups to let my legs recover a bit. Check it out:  But wait a second honey, we're just gettin' started! Finish off with this Tina Turner Leg Routine and Shake a tail featha! 

Lets get lifted ladies!   Here's my Hump Day workout. When all else seems to fail--just hit the gym. TREADMILL SPRINTS ON INCLINE 5 min walk 1 min Sprint at 6.0 speed at 5.5 incline 2min walk X9 last sprint at 7.5 speed Cool down :) PLANKS- 1 MINUTE EACH Plank Left Star Plank (side plank and lift arm and leg to look like a star) Right Star Plank X3 LEG PRESS 170 lbs 5 sets of 20 reps last set, drop to 130 to failure LEG EXTENSIONS (QUADS) 90lbs 5 sets of 12 reps last set, drop to 70 lbs 10 reps DEADLIFTS  70lbs 4 sets of 20 reps SQUATS ON BOSU BALL 50 For a full leg torch that will leave you sore for 2 days just pick your favorite hi energy song and blast off with jump squats to the end!