Wednesday, February 22, 2012

19 weeks...

This week, my workouts have been fantastic! They are always good, but something about this week was special. I have had a few people ask me specifically about leg days and if I am changing anything since I am pregnant. Honestly, not much about the workouts have changed. I have to listen to my body a bit more and maybe take the weight down as needed, but you definitely won’t find me shying away from an intense, sweat-filled, gym session!!

I usually lift legs twice a week, with one day focusing more on quads and the other focusing more on hamstrings. I recommend that you wait at least 1-2 days between these workouts so you do not overwork your legs. These workouts were almost magical…I hope you like them as much as I did!

Leg Day (Quad Focus)
Smith Machine Squats- 6 sets of 10 reps
Leg Press superset with Single leg presses- 6 sets of 10 leg presses/10 single leg presses
Leg Extensions superset with Standing Calf Raises- 5 sets of 10 leg extensions/20 calf raises
Walking lunges superset with Jump Squats- 4 sets of 20 lunges/15 jump squats

Leg Day (Hamstring Focus)
Leg Curls- 6 sets of 10 reps
Straight leg Deadlift superset with Barbell Hack Squat- 6 sets of 10 deadlifts/15 barbell hack squats
Giant set Plate Swings, Wide Jump Squats and Reverse Hack Squat- 3 sets of 15 plate swings/15 wide jump squats/10 reverse hack squats

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