Cardio workout for your legs

By now I think we have all established that weight only workouts are not my favourite thing. However, it is still nice to have sessions focused on one muscle group, because it is easier to track progress and you often feel really good the next day (or potentially a bit sore, depending on the intensity of the workout). Lately I have desognated one day a week to specifically focus on using the weight machines and free weights to tone up my back and arms. So why not have a day focusing on legs but with infused with cardio?

Cardio/leg workout:

I start by using the rowing machine for 20 minutes this is broken down as follows.

  • 5 minutes low intensity.
  • 5 minutes higher intensity.
  • 1-2 minutes rest (drink water).
  • 5 minutes high intensity.
  • 5 minutes low intensity.

This type of activity should really work your legs, the key is to get the right type of rowing technique. I will briefly try to explain in words what you roughly should be doing but I will also include some good youtube links below to visually see what you should be doing!

Alright here it goes, try to tense your core muscles to prevent any back injuries. your arms shouldn’t have any real movement until your legs are almost full extended. you should pull the handle up until above your belly button and slightly lean back. You should try to tuck your elbows in a bit and avoid making frog legs as this can hurt your knees. In case that was horribly confusing here are some helpful visual links:


Next, I do 3 sets of 10 reps on leg press (I am lifting 55kg at the moment).

Followed by, 15 minutes on the step mill, with every 3 minutes doing 1 minute of leg raises, missing out one step.

To finish I do 3 sets of 10 reps of squats and 3 sets of 10 rep stationary lunges.

 

Happy leg day!

I hope this workout is useful, let me know what you think 🙂

Be happy, Be confident

Abs xox

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Do I do cardio on leg and arm day? 

Those of you who know me well, will know that I absolutely love cardio! I think its amazing, it gives you time to think, make plans, listen to music, release endorphins, sweat out toxins and keep you healthy all the the same time! However in my gym routine I still make time for leg and bum day, and arm, chest and back day. During these sessions I still make time for some light cardio, not only because cardio is awesome but I find it gives you time to stretch out, refocus and plan the rest of the session or make alterations in your set. That is another thing I would like to mention, my sessions are never set in stone and my sets are always flexible and depend on how i’m feeling that day. Theres no point pushing a muscle group too far and pulling muscles or over exerting yourself! Therefore, on leg and arm day, I do 10 minutes, with interval sprints on the rowing machine to really warm up, and then every few excercises or inbetween the use of the weight machines, I do 3-5 minutes again on the rowing machine and then 5 minutes to cool down at the end, followed by stretching of course! 

I hope I have thoughly answered my question 🙂 please don’t hesitate anyone to ask me more 🙂

Be Confident be happy

Abs xox 

My Summer Cardio: Gym routine


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Hi guys, I am going to post my summer gym routine (cardio only), if any of you want to have a go. I will be posting my weights routine separatly in my future blog posts. Also do not worry if you don’t have a gym membership because I will also be posting at home workouts for you to try swell 🙂

*The red areas are what have changed.

Cardio Gym Routine:  

Weeks 1 & 2: 

  • 45 minute cross-trainer (level 9 for 20 minutes, level 10 for 20 minutes, 5 minute cool down)
  • 15 minute cycle (level 9 for 5 minutes, level 10 for 10 minutes, stretches)                                  

Weeks 2 & 3:

  • 45 minute cross-trainer (level 10 for 20 minutes, level 11 for 20 minutes, 5 minute cool down)
  • 15 minute cycle (level 10 for 5 minutes, level 11 for 10 minutes, stretches)

Weeks 4 & 5:

  • 45 minute cross-trainer (level 11 for 20 minutes, level 12 for 20 minutes, 5 minute cool down)
  • 15 minute cycle (level 11 for 5 minutes, level 12 for 10 minutes, stretches)
  • 10 minute stepper machine (5 minutes level 9, 5 minutes level 10)

Weeks 6 & 7:

  • 45 minute cross-trainer (level 12 for 20 minutes, level 13 for 20 minutes, 5 minute cool down)
  • 15 minute cycle (level 11 for 5 minutes, level 12 for 10 minutes, stretches)
  • 15 minute stepper machine (5 minutes level 10, 5 minutes level 11)

Weeks 8 & 9:

  • 45 minute cross-trainer (level 12 for 20 minutes, level 13 for 20 minutes, 5 minute cool down)
  • 15 minute cycle (level 11 for 5 minutes, level 12 for 10 minutes, stretches)
  • 20 minute stepper machine (5 minutes level 11, 5 minutes level 12)

Week 10:

  • 45 minute cross-trainer (level 12 for 20 minutes, level 13 for 20 minutes, 5 minute cool down)
  • 15 minute cycle (level 11 for 5 minutes, level 12 for 10 minutes, stretches)
  • 20 minute stepper machine (5 minutes level 12, 5 minutes level 13)

As you can see all the cardio that I did to contribute to my weight-loss was aerobic and reasonably low intensity, but for  long periods of time, so get that music in with a killer playlist!! The routine seemed to work for me when I did it 2/3 times a week, please feel free to ask me any questions, or let me know if you tried the routine and how your progress is going!

All the best,

Stay confident, stay happy,

Abs xox