As most of you know, I was a full-time fitness instructor/trainer for close to 10 years and recently arenâ€™t training at all. Itâ€™s a big change and has been such a big adjustment for me. My love for fitness and training will always be present, so I figure Iâ€™ll start sharing some workouts here on the blog for you all!Â
Hereâ€™s a lower body circuit I did recently & a post-workout shake to go with it. Hope you try – theyâ€™re both BOMB!
LOWER BODY GYM WORKOUT
1-mile jog (or walk on an incline if you prefer) on the treadmill warm up (~ 8:00 – 12:00 minutes)
CIRCUIT 1: (~ 20 – 25 minutes)
Box jumps w/ step off x 14Â
TRX pistol squats x 14 on each side
Leg press machine x 14 (OR Goblet squats, if you donâ€™t have access to this machine)
Barbell shoulder press x 14Â
Medball slams x 14
3 RDS decreasing rep count by 2 each round
CIRCUIT 2: (~ 15 minutes)
Dumbbell alternating overhead skier swing to skiier bicep curl x 14 total
Barbell good morning to reverse lunge x 10 total alternating (1 GM, 1 rev lunge = 1 rep)
Barbell heavy deadlifts x 10
Concentration curls x 10 each arm (arm resting on a surface or inside of your knee to keep the upper arm still and isolate the bicep)
0.5-mile light jog (if you can lol or walking cooldown) (~ 4:00 – 8:00 minutes)
Ok fam, how was it?! Canâ€™t wait to hear what you think! Now itâ€™s time for a post-workout shake to get some protein in our system.
CHOCOLATE PEANUT BUTTER PROTEIN SHAKE
~ 25g protein
1 cup ice
1 cup milk of choice (or water)
2 scoops chocolate protein powder
1 tbsp creamy peanut butter
5 strawberries fresh or frozen – I had these laying around in the fridge and might as well toss them in! You can use any fruit youâ€™d like, or even none.
Pour and enjoy!
Crush it this week, SQRLS!