I’ll be honest, it been a hot second or two since I have hit the gym. Something about the smell of sweat and grunting males has deterred me from going. I mean that, along with the crazy busy past few weeks and the fact that I have really been enjoying running outside. However, I decided yesterday that it was time to cut the slack. After a few hours of mentally convincing myself, I finally was able to make myself go to the White building. Even though it was a Friday night and I expected it to be less crowded than usual. Unfortunately, I walk in and every squat rack was taken and the same sweaty smell I was avoiding all this time was more prevalent than ever. I was not in the mood to wait, so I improvised my leg workout that usually takes place on a squat rack to just some dumbbells.

I started out with goblet squats. You begin by selecting a singular dumbbell that you can lift with just your legs and without straining your back. Usually, something around the 25-45 pound range is typical. Lift this one dumbbell up with both your hands like the image shown below:

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Then proceed to squat down while keeping your back straight and weight controlled with your arms. A good round and reps to do are 5×12 with weight increase after the first three rounds.

Next, I moved onto dumbbell lunges, which are just like lunges with a barbell, which was mentioned in my previous leg day post. In this exercise, you are using two dumbbells, so I recommend somewhere between 15-25 pounds. I did 5 rounds of 16 lunges, 8 on each leg. The proper form for this exercise is as seen below:

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Finally, I closed out with some calf raises. I used the same dumbbells that I used for my lunges. For this exercise, you go from standing flat-footed to on your toes and back down. I did 5 rounds of 20.

I woke up today, and I can barely stand. I guess that is what I get for skipping so many gym sessions. Honestly, though, I am notorious for not stretching properly before and after exercise, so here are some stretches for both before and after a workout. Additionally, it is important to feed yourself correctly after a workout. I, for instance, enjoy an apple and some greek yogurt after a lift. Here are some other suggestions.

 

 

 

Lifting legs is by far my favorite day in the gym. I was a track athlete in high school, so just about every weightlifting day was leg day. As a result, I have developed many series of leg days that pair well with my running schedule, which muscles I want to target, and what equipment I have. For this leg work out today, it must be done in a gym as there is essential equipment needed. Additionally, I would recommend doing this workout either on its own, or several hours after a run. This is not suitable for right before or right after running, as it will be hard on your knees. Before we begin, I have some recommendations for those who are just beginning leg day. Since there will be weights involved in this workout, I would recommend flat lifting or training shoes to limit potential chances for injury. These offer additional support to your muscles and joints. Also, in terms of clothing, I always prefer lifting in Nike Dri-FIT shorts as they keep me cool while still allowing a full range of motion.  

Here are some stretches to consider doing to loosen up before the workout.  

 

5[rounds] 10,8,8,6,6 [reps] back squats increasing weight 

5 [rounds] 16, 14, 14, 12, 12 [reps] lunges increasing weight  

5 [rounds] 25 [reps] negative calf raises  

 

To do this correctly, you are going to start with back squats, do 10 of them on your starting weight, and then move onto weighted lunges. You are not doing all 5 rounds on back squats in a row, and so on.  

 

Proper back squatting technique:  

First, go to a rack and get a barbell and place it at a height slightly lower than your shoulders. Then, position your body under it and keep your back straight as you lift the weight off the rack. Next, go into a squat position by bending your knees, keeping your back straight and your weight on the center of your feet. Stand back up and set the bar back on the rack. Gauge how much weight you can do and realize that you will be adding weight every time you decrease reps.  

Back squat form. Image taken of author 9/17/2019

Lunging:  

This exercise uses the exact same setup as back squats. Lift the weight on your shoulders, stagger your feet by stepping back or forward, then lower yourself down until just before your knee touches the ground. Likewise, gauge your weight knowing you will be increasing later.  

Lunge form. Photo taken 9/17/2019

Negative calf raises:  

Find two dumbbells, usually ranging between 15-25 pounds, and find a spot where you can stand with a platform below your feet. An example would be a stair or a ledge. Then, while holding one dumbbell in each hand, stand with half your foot on the ledge and half your foot hanging off. Lower your heels down and lift into a tiptoe. Your knees and body should be straight this entire time and your movement should be well controlled.  

Calf raises form. Photo taken 9/17/2019

This small workout should make your quads, hamstrings, and calves very tired and hopefully sore the next day or two.