Sometimes, it can seem like forever until we feel the gains and see the results from all those hours at the gym or out on the trails and roads. But then one day, there is that aha! moment when we get a glimpse of our glutes in the mirror or we realize we're running at a faster pace than before.
We see the Badass emerging, and it's awesome.
But there is no magic pill to get there. It takes work. Specifically, it takes squats, lunges, pushups, and saying no to the second helping or that double cheeseburger. It takes more than 10 minutes of cardio twice a week. It takes Badass moxie. I know you all have it, because you're reading this and working to get stronger.
So today, we do a leg routine from Mack, my training partner, better known as "Mack Attack." He has been working my legs for over a year, and I can do double the weight I did when we started. Keep at this and the other routines I've posted on here, and you will see gains.
This is done in a circuit. Do each exercise once, 12 to 15 reps at a weight heavy enough to make you think "Mack Attack!" for the last few reps. Then do the circuit two more times. In between each exercise, do 30 seconds of plyometric lunges, aka jump lunge squats (pic below) or 30 seconds of high knees (running in place, pulling knees up high as you run). If you are just starting out, know your limits and know that it takes time to build up endurance on these cardio bursts. Do 30 seconds of jumping jacks instead -- you'll still feel this workout!
Ok, here we go. Building an army of tighter Badasses!
1. Hamstring curls: Lay stomach-down on the curl machine and, once you're in position, slowly and with control curl the legs up. Keep your stomach on the bench and don't come up too far or too low with your legs. You want your hams to feel engaged the entire time.
Cardio Interval: 30 seconds high knees. Or jumping jacks.
2. Standing leg curls: Do 12 to 15 reps on each side, starting with the right leg. Again, slow, controlled movement.
Cardio Interval: 30 seconds high knees. Or jumping jacks.
3. Deadlifts with a weighted barbell: Be careful of your lower back on this one. The legs are straight, feet shoulder width apart, but the knees are not totally locked. Grab the barbell with knuckles facing out, shoulder width apart. From a standing position, slowly lower the weight to the knees, and slowly come back to the standing position. Squeeze glutes as you come up. (The pic at right is in the lowered position)
Cardio interval: 30 seconds of jump lunge squats. Position yourself into a right lunge -- right foot out front, left leg in back, and lower your body until the quads are parallel to the floor. Now comes the jump. Jump up and while in the air, switch your legs so that you land in a left lunge and squat back down. Hopefully the pics below help.
4. Quad squats: I made up that name, but it is apt for this squat, which emphasizes the quads even while it squeezes the gluteus Badassimus! If your gym has one of the little foot rests you see in the pics below, use it. If not, just squat and hold the weight at your chest as the pics show. (The weight helps put more emphasis on the front of the legs, versus a squat with the barbell on the back, which I feel more in my glutes and hams). Be slow and controlled with these, holding for one second at the bottom.
Cardio Interval: 30 seconds of jump squat lunges. Or 30 jumping jacks.
The end: Go walk it out on the treadmill or outside for 5 minutes, then stretch. You've earned a good, long stretch.
Coming up: Badass Bookshelf - The wisdom of eating simple, eating real.
