box jumps — Blog — Fit Foodie Le

man my heart rate was already up as i walked into the gym today! i got into my fat burning zone right away as i warmed up on the elliptical for about 10 minutes before hitting the weights.

to get the blood flowing in my legs, i did:

leg extensions / leg curls superset - 4 sets of 12-15 reps using med-heavy weight.

next, 4 sets of 12-15 reps of seated leg press with heavy weight.

1st heavy set w/ feet shoulder width apart,

2nd heavier set with feet shoulder width apart

3rd heaviest set with feet shoulder width apart

4th burnout set with light weight (kept going until it buuuuuuuuuuurned) with my feet shaped in a v (heels together).

now for the fun stuff!!!

i went into my gym's empty group fitness room (take advantage if your gym allows it and there's no class going on) and did the following 3 times each: (burned over 500 cals after all this!)

*****le's leg circuit*****

using 25 lb. dumbbells,

and a step bench w/ 5 risers on each side,

*i mentioned on IG that you can add more risers if you'd like, but i'm super clumsy and went with 5 today. it was still a nice height, trust me.*

do the following straight through w/ no breaks.

1. 20 squats holding the dumbbells in each hand and squeezing your glutes the entire time.
2. walking lunges going forward (i used the length of the room, bout 30 ft i guess!?! i'm horrible with estimations), then backwards ( no, don't turn around, stay facing forward but just lunge backwards. do your best to push yourself up back up to standing and maintain that balance.)
3. 20 deadlifts (feet shoulder width apart (1st set) narrow stance (2nd set) wide stance (3rd set))
4. 20 box jumps onto your bench. drop the dumbbells first please! be careful and land softly by putting all your weight into your heels. drop your glutes as low as possible and get into that squat before you jump back down.

after a round of that, my heart rate was easily over 170 according to my watch! i walked in two big circles around the room and let my hr drop to around 130 before i started again.

lastly, i finished up legs with 3 sets of 20 reps of jumping lunges. make sure you drop that back knee down- no slacking.

i said i'd do abs at home (i always say that lol) cause i had to hit the grocery store before i could even get home. making progress, but i need some separation in my upper abs since i have NONE. that's my goal for this week.