Carb Cycling Made Easy

WORKOUTS

These videos are designed with Beginners/Intermediate Fitness Levels in mind. Workouts can be completed in 1-1.5 hours and is effective for those looking to lose weight, burn body fat, and build nice lean muscle. We recommended you get the approval from your physician before starting any fitness or exercise routine. Watch each routine, pause the video and complete the recommended sets and reps. I do a 5-10 minute leg workout daily with two days dedicated to heavy weights. My workouts consists of squats, leg press, dead lifts and numerous body weight exercises.  By concentrating on my glutes daily I have been able to not only gain strength but build my lower body while losing and or maintaining my weight.  

Pre Work Out
Light Protein snacks and carbs (to fuel your body) are recommended before and within 30 minutes after a workout (for recovery)
 

Stretch
Before and after each workout, it is important that you stretch the muscles you will be using. 
Stretching before a workout allows your body to become less prone to injury.  POST Stretches (stretching the muscles after your workout) helps to loosen the muscles and may alleviate soreness.
 

Breathing
Breathe from your stomach during sets.  This will allows you to take in more breath and fill your diaphragm. Breathing during exercise will help you increase your sets and performance.

Reps and Sets

Perform 3 sets of 15 reps for all routines your first 30 days
4 sets of 12-15 your second round (30 days)

5 sets of 15-20 your third round (30 days)

Engage your core and keep it tight with all routines for maximum results. Be certain to record your times, weights and strength level with each routine so you can reflect and improve

Squats
Squats are the foundation of a leg day workout and is an excellent exercise for working the lower body as well as a number of other muscle groups.  Quads, glutes, hamstrings, hip abductors, abs, spine and calves.

Squats can be done anywhere and should be done throughout your day. 

The most common complaint with squats is "I have bad knees".  However, if done correctly, you should not feel it in your knees. Squats are actually an excellent exercise to strengthen both knees and hips if done correctly.

Two things you should be aware of when Squatting

Your weight should not be on your toes, it should be on your heels.

Your hips and knees should not move forward when squatting.  Push back as if you are sitting in a chair.

How to do a Squat

1.  Stand with your feet wider than shoulder width apart with feet pointing slightly outward NOT straight ahead.
2.  Lower your body as far as it can go by pushing your hips back and pushing your all of your body weight on your heels as if you were sitting in a chair.
3..Keep a straight spine and never let your knees go over your toes.
4. Your head should be parallel with your spine.  Find a spot to look at when squatting and focus.

If you are a beginner, do not go too low.  Work on your form as well as strengthening both your knees and your hips by squatting mid-way.

Additional Recommendations: 

1) Repeat this leg day routine up to twice a week

2) Practice Proper form

3) Eat a healthy pre workout protein and carb one hour before your workout

4) Drink a protein shake within 30 minutes post workout

5) For optimal results incorporate additional strength training throughout the week

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