15/20’s Leg Rage

Hey guys! I’m bringing you a killer workout today! Which is then brought to you by a very crappy day at work. So benefits all around. Yay.

Well to begin the day, I was yelled at by my boss. A no-no whenever someone talks to me. Do not yell at me and I will be calm and peaceful with you.. Yell at me, I will treat you how you treat me right back. Point established? Yes. So 8 a.m. get yelled at while having a “professional” conversation discussing my status at work. Benefits, insurance.. the whole nine yards. Mind you, whenever I get really really angry, I cry. Which sucks because it’s like I’m not weak, I just have a problem controlling my anger and so I cry so I don’t beat the crap out of you kind of thing. Make sense? I hope so. haha. Well what was supposed to be a five minute meeting turned into like twenty five minutes. Right before lunch rush. Who the heck talks to someone right before a huge rush?! Especially in that manor.. Ruined my whole day. But I somehow managed to get myself together and stay in a semi-non angry mood the rest of the day. Just kind of depressed. Lame.

It seems like I’m always picked on or pointed out the most for stupid crap. I blame it mostly on the fact that I am a Female who is 19 years old and working in a kitchen. See the problem? I’m a very young female working on a line. You never see that. But here I am trying to make my career choice happen. I will be a chef, and I will be respected! I’ll respect you if you respect me! That’s how it should go at least. The Golden Rule right?

 

Okay, So enough about the terrible day. On to this awesome workout! I came up with this workout a long time ago. Just a forewarning when I’m angry or frustrated I tend to go a little overboard with my workouts. Just to let it all out. This is particularly going to target the legs, thighs butt.. whatever you want to refer to the lower half of your body as workout wise haha. I call it 15/20’s because 80% of this workout involves repetitions of 15 or 20. Makes it easier to remember. And Leg Rage because it focuses on legs and I was in rage mode. Moving on! Get that Metal music playing and start this workout! :)

 

Workout:

—-stretch, foam roll, stretch—- DO IT!

Started with a 2 mile run. Moderate pace.

50 standing squats

20 side leg raises (Right) — lay on your side and keep your leg straight, raise up and down.

20 side leg raises (Left)

20 in and out raised squeezes — lay flat on your back, raise your hips and move your legs in and out, squeeze your butt.

20 L-raised small presses (Left) — elbows propping you up, L shape leg and raise. Do small upwards presses with leg.

20 L-raised small presses (Right)

15 Straight leg reverse up and over bent leg (Left) — elbows propping you up, straight leg up and down the up and across other leg.

15 Straight leg reverse up and over bent leg  (Right)

15 Push-ups

15 Tricep dips

50 Knee-raised crunches — hold legs up at a 90 degree angle and do normal crunches.

Finish with stretching, foam rolling again!

— Feel free to add or deviate from this workout. You can add weights on your legs if you wanted to! You can repeat as many times as you want to, I did it once and I was dead. Then again I have a kneed injury so I’m taking it easy. Remember as you’re doing these leg exercises to keep your core tight. Go slow if you need to, focus on technique rather than speed. It’s not about how many reps you do, it’s about how well you do them.  If you have any questions at all feel free to ask. I know some of these exercises you may be like What in the world does that mean? well I’m here to help! Don’t be afraid to ask! :)

I hope you enjoy this workout!

-April

 

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