ADDED LEG DAY - JUSTIN ST PAUL DAY 4 OF 6"

Videolar,Videos, bayramcigerli.blogspot.com, Bayram Cigerli, YouTube Video, Bodybuilding, Fitness, Trainer, Fit Media Channel, 

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Leg Training 101 for Women

This post is brought to you by popular demand. You guys wanted it, so you guys get it. This is a follow up post to Weight Lifting 101 for Women. This post is of course essential, because what good is a muscular, toned upper body without sexy, sculpted legs to match? Today I listed some of my favorite leg exercises to do. I have always had big, muscular legs. It runs in my family and genetics definitely play apart. To add to that when I was growing up, I danced, did gymnastics, ran track, played volleyball, and was a cheerleader. All of those activities just added more muscle. I hated my legs and butt when I was younger. I constantly wore baggy shirts that were too big for me so they would cover up my butt since it stuck out so much. As I grew older, I learned to embrace it. Now, I love it. For me, legs are a fun group of muscles to push to the limits since they are the strongest part of my body. I know it is important to a LOT of women out there to sculpt beautiful legs, so I hope this post is a reference for you to rely on for ideas and education. 

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Pregnancy Workouts - Legs and Shoulders

I’ve noticed that for some women physical activity somewhat goes out the window when they’re pregnant. I’ll be honest, that was one of my questions for the doctor, can I continue to work out and what exercises should I avoid? He gave me the clear with flying colors but it’s especially important to consult with your doctor to know exactly what is best for YOUR body.

The following workout was cleared by my OB to continue throughout my pregnancy. The biggest thing he kept saying to me was “pay attention to your body” and “don’t push yourself too hard”. Pregnancy causes your body to change is SO many ways, I noticed my core strength disappearing first which limited me from the amount of weight I would lift in my legs. Remember that exercise during pregnancy carries MANY benefits for not only you but your growing baby as well.

Legs and Shoulders

Treadmill – walk for 20 minutes

Leg Extensions – 2 drop sets of 15 reps (do max weight for 15 reps , then drop to a lower weight for another 15 reps)

Barbell Squats – 4 sets of 10 reps

Standing Leg Curl – 2 drop sets of 15 reps

Romanian Deadlift – 4 sets of 8-10 reps

Superset 1

One Leg Barbell Squat – 3 sets of 10 reps

Barbell Lunge – 3 sets of 12 reps

Superset 2

Dumbbell Press – 3 sets of 10 reps

Side Lateral Raise – 3 sets of 20 reps

Superset 3

Overhead Shoulder Press – 3 sets of 10

Side Lateral Raise – 3 sets of 20

Superset 4

Reverse Machine Flyes – 3 sets of 12 reps

Face Pull – 3 sets of 15 reps

I'd love to hear from all you pregnant and previously pregnant women! What did you do to stay healthy and in shape during pregnancy? 

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