Workout and Word of the Day #15

Hello My Dear Darling Friends!

I hope you are having a great day!  Today is leg day and even though I have switched to the 5 x 5 x 5 format, I have decided that I want to add more volume to my leg days.  I also want to train legs more than once a week.  Lower body has lots of movement patterns ie. squat, hinge (deadlift), gait / stride (lunges) etc.  I think that 5 sets of 5 one day a week is not going to be enough.  For some people this may be sufficient and that is great.  One of the reasons why I think I need to work out my lower body at least twice a week is because my gym only has dumbbells.  At other gyms I was able to do more traditional squats and deadlifts.

Workout of the Day: Leg Day!

Do 3 x 20 of each exercise!

  • Body weight Hip Thrusts
  • Body weight Full Squats
  • Body weight Back Extension
  • Side Lying Clam

You probably noticed, but I did not even catch it until just now!  I only did 4 exercises.  Oops, luckily, I worked it hard!!!

Core Workout:

  • Plank
  • Panther Shoulder Tap
  • Butterfly Sit Ups
  • Dead Bug
  • Half Kneeling Wood Chops
  • High Boat => Low Boat

Word of the Day:

raddled– adjective

  1. Being in a state of confusion: lacking composure.
  2. Broken down; worn.

Thanks for joining me for another workout and word of the day!  I feel like I am learning new things every single day and I am enjoying the ride!  See you next time!

❤ Alana

2 thoughts on “Workout and Word of the Day #15

  1. Sounds like a good workout!! My boyfriend does the 5×5 workout but its not for me tbh. If you’re wanting more volume in your legs then training twice or even three times a week is good! You can focus on different muscle groups for each leg day like glutes, quads and hamstrings – i used to do a 5 day split with 3 leg days which focus on those 3 different muscle groups. X

    1. Hi Shannon!
      Yes, I am leaning towards working legs on Mon/Wed/Fri. Thanks for the tips. I was getting a little overwhelmed because there is so much information out there that it is hard to know where to start.

      ❤ Alana

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