So instead of getting frustrated at my body for not changing, I have to challenge myself to stick to my macronutrient/caloric requirements.
Tomorrow is a new day. So I will wake up with the same goals-stick to my plan.
Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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Heavy Leg Day:
Warm-Up (using dumbbells)
Reverse Lunges [15, 20, then 25 lbs]
*Curtsy Lunge to Side Lunge [body weight]
Single Leg Deadlifts [15, 20, 25 lbs]
Squats (on Smith Machine) [135, 185, 205]
*Lunge (on Smith Machine) [135, 155, 175]
**Hip Hyperextension (on cable machine) [30,40, 50 lbs] **I do this two different ways, leg
straight and with the knee bent
**Hip Thrusts (dumbbells, preferably Olympic bar) [55, 55, 65 lbs]
Deadlifts (curl bar or dumbbells) [weight varies]
Hip Adductor/Abductor Machines [weight varies]
Tips
-Only goes as heavy as your
form will allow
- I usually do about 3 sets of 10; but I might do 2 sets of 6 or 3 sets of 5, or even 3 sets of 12; it depends of how much I'm lifting and more importantly how much my back can handle (i have a bad back)
-If you don’t feel it working in your butt, you are probably just
using your leg muscles
*These exercises are the best at isolating just the glutes,
practice these with and without weight to train your glutes to start
contracting.
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Rest
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Rest Day
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Cardio (1hr)
Incline Walking
Jogging
Jump Rope
Arms/Abs
(I usually do a mix of light weight and body weight exercises)
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HIIT cardio (20 min)
Squat jumps
Plank
Lunge jumps
Burpees
Walking Lunges
Plank
Single Leg Deadlifts
Tips
-Squeeze your glutes with every single rep
-This day could be another heavy leg day, where you could decrease
weights, and increase reps; I’m choosing to do cardio (with glute emphasis)
because I’m trying to lose weight.
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Rest Day
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Cardio (1hr)
Incline Walking
Jogging
Jump Rope
Arms/Abs
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deep step ups |