Tag Archives: legs

Leg Day!


WOD Wednesdays: The Squat

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I love, love, love the squat. Why? Because it’s simple and effective and it is a great compound exercise, which means it works several muscles at once. In this case, the squat works the muscles in your butt, hips, and thighs like crazy. It also gives you a little core work as well.  The squat is great for at-home and no equipment routines.

According to Fitday this is how to do a common squat (also, check out the baby below for a view at perfect form):

  1. Stand with your feet hip width apart.
  2. Tighten and pull in your abdominal muscles.
  3. Lower your body as if you were going to sit in a chair (if you have a chair available and you aren’t sure you have correct form, use it as a guide). Keep the motion slow.
  4. Stop when your legs are parallel to the floor.
  5. Stay in this position for a few seconds.
  6. Now press down onto your heels and slowly rise back up to a standing position.
  7. Repeat the exercise for a total of 2 to 3 sets of 8 to 12 reps.
  8. Be sure to rest for 60 to 90 seconds between sets.

Once you’re comfortable with doing squats, you can increase the difficulty and make it a full body workout by adding weights. Try holding dumbbells, a kettlebell, or weighted ball at shoulder level or use a barbell across your shoulders. You can also use one dumbbell; hold it in front of you with both hands while squatting. It’s especially important to maintain proper form when using weights. Keep your knees aligned with your feet and don’t squat beyond the point where your thighs are parallel to the floor.


Motivational Mondays: Get it done!

This is soooo true for me as of yesterday. I usually don’t run outdoors. I just hate heat, bugs, etc. However, I woke up with it in my mind to go for a run sometime yesterday. I decided to go around 5, and for some reason I thought it was going to be relatively cool. WRONG! It was sunny, and 85 degrees, not my ideal running weather. The plan was to do 3.6 miles and head to the gym, but sometime during my run, I lost my ID and decided to backtrack. I didn’t find it, but I wound up doing 5 miles instead, hot and sweaty, and not making it to the gym in time. Although it sucks I lost my ID, I’m glad I went. It was nice walk/running through my neighborhood and seeing the houses in the area. I really like the area I moved to, so I may even buy a house here in the next year or two. I’m glad I didn’t wait for ideal conditions, because I probably wouldn’t have gone.

WOD Wednesday: Fitorbit Super Day

Hey guys….I must admit, I haven’t been to the gym since Sunday. So, today I’m making up for the workouts I planned to do the last two days. I had legs, chest, arms, and back to complete, so I’ll be spending most of my night at the gym. Wish me luck! Here’s my proposed workout from my Fitorbit trainer.

  • 90 minutes of cardio (to make up for yesterday and today) I decided to split it up and do 67 minutes today and tomorrow.
  • 30 seconds of jump squats
  • Lunges 3X15 20 lbs
  • Squats 3X20 30 lbs
  • Side Lunges 3X20
  • Walking Pushups 3X16
  • Plank with Extensions 3X30
  • Chest Press 3X50 25 lbs
  • Table Top Plank 3X30
  • Yikes! I’ll let you know how I’m feeling tomorrow because I know I’m going to be sore 🙂

Plank Challenge Day 1:02.1

Plank Challenge Day 2: 01:05.6




Guest Post-WOD Wednesdays: Why You Should Start Cycling

Hi! My name is Yoli. I am the blogger behind Tough and Tiny. My blog focuses on health and fitness, and being a vegetarian, with a side of advertising and social media.

Today I’m going to talk about cycling. I’m fairly new to cycling, however, I’ve already learned it’s one of the best ways to be active and be happy.

Here’s why:

1. It’s a non-impact sport

That means your body gets a break from the constant pounding that happens when you run, there’s less stress on joints and you can be active on the bike longer. Yay.

2. Work the major muscle groups

If you want a workout, hop on a bike, put in some effort and speed, and by no time you’ll be working (and feeling!) your quads, glutes and calves.

3. Improve coordination

It’s tricky for some at first to grab a bottle with one hand while continuing to steer and ride with the other hand. It may be difficult to hold your hand out to signal left or right and continue riding. With time, you’ll develop better coordination and actions like those mentioned will be like second-nature.

4. Bring yourself back to nature

Of course you can cycle inside at a gym, but who wants to be stationary when you can be moving through nature?? You can travel miles within an hour and get a glimpse of so much you may night see while running or driving.

5. Built-in exercise

A benefit to cycling is that you can do it anywhere: in a city, in rural areas, anywhere. All you need is a bike, helmet and off you go. You get exercise when you cycle to work, to school or for leisure.

6. Good for your mental health

Getting outside and riding gets you into a rhythm where you’re focused on the ride, not on the stress of work, the events of last night, or whatever else is on your mind. Cycling can be a good stress reliever in that way.

7. Good for your waistline

Cycling is a good form of cardiovascular fitness and can burn a lot of calories. That leads to losing inches off your waistline when you cycle faster than a leisurely pace. Cycling also leads to a higher metabolism, even after you’ve ended your ride.

8. Spend quality time with a friend, loved one, etc.

Cycling is a great activity for two or a group to do. Most people learn to bike at a young age, and even if you haven’t learned yet, it’s not too late! Ask a friend to teach you and then you’ve an activity you can both do and enjoy together. It makes for a great alternative to family walks, improv for a date (and costs less too :b), etc. Cycling can also introduce you to a new set of cycling friends if you join a group at the gym or invite people to cycle with you.

9. Build stamina

It’s easy to keep pedaling and not realize just how far you’ve gone. Cycling helps you performs tasks at work or home more efficiently, too.

10. Good for the environment

You know I had to bring up this point. 🙂 Cycling emits no fumes and reduces pollution. Instead of driving or walking a mile to the store next time, bicycle! To learn more, visit CLIF Bar’s 2 Mile Challenge.

11. Improve overall level of fitness

Cycling helps improve your deep breathing, strengthens muscles and makes you perspire. What a great way to get fit! And you get to travel.
Next time you decide to go for a walk, drive to the store or be a tv couch potato, consider getting out the bike and going for a speedy ride.

Do you cycle? What’s your favorite aspect of cycling?


Volleyball Body: Women’s Olympic Team

OMG! Why are they so fit? I generally don’t watch sports, but I love gymnastics and volleyball during the Olympics. Partially because I have body envy. I am excited to watch it  (even if I forget I have it set to record as well 😉 ).

LOOK AT THEM! Jealous!


Looking for Guest Bloggers!

Hey Pretty People!

I am currently looking for guest bloggers. If you are interested, please send me an email to misscocoj@gmail.com 

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