Legs Day Workout Quotes

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Some men’s chests are more buttlike than some women’s butts.
Mokokoma Mokhonoana
Was this really my life right now? How did I get to this point? A few months ago I was a single mother with no social life or romantic prospects anywhere in my future, and I was stuck at a dead-end job at a bar. Now, I was opening a business, doing what I loved every single day, and found the love of my life who was the best father in the world to our son. Oh, and my va**na was getting regular work-outs on an almost-daily basis. Couldn't forget that tidbit since it was probably the most important. I thought if my va**na had to wait any longer for some action, she would have just got up and walked out of my underwear to find another pair of legs to sit between.
Tara Sivec (Seduction and Snacks (Chocolate Lovers, #1))
FUNDAMENTAL FIVE  MONDAY - The first exercise you will do is the push-up. Try and perform 3 sets and as many reps as you can in each set. It is fine here if you use a raised platform for the hands as we are just trying to get stronger here. The second exercise you will perform is the dip exercise. Here you can do either a ledge dip if your strength is not strong enough, or some triceps dips if your strength is at a decent level. Keep trying to work towards the goal of doing 10 perfect triceps dips. Thirdly you will perform 3 sets of squats. Concentrate on good form here and try and descend as low as you are able to. Your target is to be able to perform 25 perfect reps before moving on. You can also do conditioning exercises here as well if that is part of your goal. Note that this is not required, as our main focus is to build strength. TUESDAY - On this day you will aim to perform a pulling exercise, ideally the chin-up. If you are not strong enough to perform any chin-ups, work with the row until your strength increases. Again, you should be aiming for 3 sets of as many reps as you can do, until you can do 10 perfect reps. The second exercise should be your core exercise. This can be any of the easier variations, such as the plank, crunch, dish, or hanging leg raise. Remember, that the sole aim here is to work up to performing 10 perfect hanging knee raises. WEDNESDAY - This is a rest day, and you should ensure that you get plenty of good food and sleep on this day. THURSDAY - This should be the same as Mondays workout. FRIDAY - This should be the same as Tuesdays workout. SATURDAY / SUNDAY - These are both rest days, as in the beginning it is important for your body to have enough rest and to be able to recover properly from the workouts. This also leaves you totally fresh for the week ahead. As was said before, only once you can perform the five fundamental movements and their required number of repetitions, you should move on to the next program.
Ashley Kalym (Complete Calisthenics: The Ultimate Guide To Bodyweight Exercise)
Step One Preparing The Mind Anytime athletes compete, they condition themselves that they may win the prize. An athlete is well self-disciplined, and temperate in all things. They tell their bodies what to do rather than letting their bodies tell them what to do. They have self-control and self-discipline in every aspect of life including their diet, in sleeping, in their behavior, in their conduct, and in their exercise. They keep a goal in mind with a plan of attack, and a determination to win. They exercise their bodies with a plan to optimize themselves in strength to overcome. For example a runner will be more concerned with leg exercises and the parts of the body which help run. They will train for endurance more so than strength, whereas some other athletes may be concerned with upper body strength only. Likewise we need to be conditioned in all things and well-disciplined to exercise ourselves towards godliness. Our target workout is not upper or lower body, but the spiritual body with soundness of mind. Without self-discipline it is impossible to memorize the amount of Scripture we should memorize. It goes without saying that mental conditioning should be a primary focus when attempting to memorize. That way, one may be optimized for memorizing the word of God. A runner exercises their legs for optimum performance and likewise we should also exercise our minds in Christ for memorizing and walking in wisdom. To make the most of memorization time one needs to be fully alert. It is best not to do it after a long day of work, an extremely stressful period of time, early in the morning when you’re groggy, or late at night before you go to bed. Rather it is better to pick a peaceful time of day during which you are most alert. Sometimes a small sip of coffee or other mental stimulant can help wake you up enough for meditation time. In order to be well conditioned mentally, first we need to understand how to be at peace within ourselves. If you’re often stressed out it can be difficult to memorize what you need to. Watch your own heart and be certain that you don’t take things too critically in life. Life is 10% what happens to you and 90% how you take it. If you find yourself stressed out often, it may be more of how you’re handling the situation, than what’s happening to you. Although there may be something stressful happening in your life you may not need to take it so hard. In fact, the Lord calls us to always be rejoicing. As it is written, “Rejoice always” 1Th 5:16  The apostles through hardship and persecution were known to give joyous glory to the Lord. After being beaten by the council in Acts the apostles rejoiced in the Lord for the persecution they received. As we read, “…and when they had called for the apostles and beaten them, they commanded that they should not speak in the name of Jesus, and let them go. So they departed from the presence of the council, rejoicing that they were counted worthy to suffer shame for His name.” Act 5:40-41 Likewise our temperance and spiritual state of mind can help us when it comes to time for memorizing the word of God. There are both short term and long term exercises that we should practice. In the short term we should learn to rest in Christ and release things to Him. In the long term we should grow in meekness, not taking things so critically in life that we can be at peace.
Adam Houge (How To Memorize The Bible Quick And Easy In 5 Simple Steps)
Healthy Choices are the Way of a Healthy Lifestyle!!! If you work 9-6, then you should be healthier but there is nothing you can do in our busy schedule and yeah sometimes 9-6 desk job pretty much limits you from doing a lot of stuff including Working Out and Eating a well-balanced diet. Healthy Lifestyle always associated with a good diet and proper exercise. Let’s start off with some general diet(healthy breakfasts, workout snacks, and meal plans) and exercise recommendations: The Perfect Morning Workout If You’re Not a Morning Person: 45-minute daily workout makes it easy to become (and stay) a morning exerciser. (a) Stretching Inchworm(Warm up your body with this gentle move before you really start to sweat): How to do it: Remain with feet hip-width separated, arms by your sides. Take a full breath in and stretch your arms overhead, squeezing palms together and lifting your chest as you admire the roof. Breathe out and gradually crease forward, opening your arms out to your sides and afterward to the floor (twist knees as much as expected to press hands level on the ground). Gradually walk your hands out away from your feet, moving load forward, bringing shoulders over hands and bringing down the middle into the full board position. Prop your abs in tight and hold for 1 check. Delicately discharge your hips to the floor and curve your lower back, lifting head and chest to the roof, taking a full breath in as you stretch. Breathe out, attract your abs tight and utilize your abs to lift your hips back up into full board position. Hold for 1 tally and afterward gradually walk your hands back to your feet and move up through your spine to come back to standing. Rehash the same number of times in succession as you can for 1 moment. (b) Pushups(pushup variation that works your chest, arms, abs, and legs.): How to do it: From a stooping position, press your hips up and back behind you with the goal that your body looks like a topsy turvy "V." Bend your knees and press your chest further back towards your thighs, extending shoulders. Move your weight forward, broaden your legs, and lower hips, bowing elbows into a full push up (attempt to tap your chest to the ground if conceivable). Press your hips back up and come back to "V" position, keeping knees bowed. Power to and fro between the push up and press back situation the same number of times as you can for 1 moment. (c) Squat to Side Crunch: (Sculpt your legs, butt, and hips while slimming your waist with this double-duty move.) How to do it: Stand tall with your feet somewhat more extensive than hip-width, toes and knees turned out around 45 degrees, hands behind your head. Curve your knees and lower into a sumo squat (dropping hips as low as you can without giving knees a chance to clasp forward or back). As you press back up to standing, raise your correct knee up toward your correct elbow and do a side mash with your middle to one side. Step your correct foot down and quickly rehash sumo squat and mash to one side. Rehash, substituting sides each time, for 1 moment. Starting your day with a Healthy Meal: Beginning your day with a solid supper can help recharge your glucose, which your body needs to control your muscles and mind. Breakfast: Your body becomes dehydrated after sleeping all night, re-energize yourself with a healthy breakfast. Eating a breakfast of essential nutrients can help you improve your overall health, well-being, and even help you do better in school or work. It’s worth it to get up a few minutes earlier and throw together a quick breakfast. You’ll be provided with the energy to start your day off right. List of Breakfast Foods That Help You to Boost Your Day: 1. Eggs 2. Wheat Germ 3. Bananas 4. Yogurt 5. Grapefruit 6. Coffee 7. Green Tea 8. Oatmeal 9. Nuts 10. Peanut Butter 11. Brown Bread By- Instagram- vandana_pradhan
Vandana Pradhan
Never skip (between the) leg day.
I set out for my first overnight training hike that I have been on since I was on the PCT in May, 2016. Starting at the Roby Lake, Missouri area, I made my way down an unfamiliar trail, with an intentionally overloaded pack. Two tents, two sleeping bags, and just about every piece of gear and trail clothing I own. I didn’t bother to weigh the pack, but it was the heaviest I have ever carried. Some distance into the trail I found a trail register – I stopped to register and was curious to see if I might come across any kindred souls. Nope, not a soul on the trail register for the past 12 days, I would very likely be totally alone. The trail meandered uphill and down, by ponds, and eventually to a nice creek with a small waterfall. Along the way I came to a pine grove atop a ridge and what a mess that was – we recently had freezing rain here in Missouri and it looks like it took out several dozen along the trail – they literally look like they just exploded – with the trail being impassable for about ¼ mile – resulting in some bushwhacking and hopefully me not getting lost. Unlike the PCT where I have Halfmile, Guthooks, and other apps that can tell you that you are 400’ west of the trail, and which direction you need to go to get back on trail, here you just need to pay more attention. When finally done tramping around the blow downs I continued down the trail, and back up on top of another ridge and into some pines. I set up camp about 4:30 PM which would usually be early, but it was dark, cloudy and wet – I wanted to find a decent campsite and took the 2nd one that I thought looked nice. As I set up camp I found I was just above a nice running creek, which made for a nice setting. There was no rain in the forecast but heavy fog came in, which collected on the trees and might as well have been rain. Of course I packed everything, except my rain fly it turned out. Yes I had another tent, but that is my PCT tent and I am not going to chance damaging it before I even get there. I decide it’s not too bad, occasional drips would splatter through the netting but all would be well – and I did have my bivy sack so I put my sleeping bag in there, inside the tent, and made sure most things were covered. There were signs of bear throughout, and I could not locate my paracord rope for hanging my food, so I put the food in my pack, put the pack a ways up a tree, and strapped it on to hope for the best. I had a time getting a campfire going, with everything being wet, but eventually enjoyed a nice campfire until bed time. Unlike being on the PCT where you never really feel alone because there are so many other hikers out there, I knew I was truly alone out here, there were no other footprints in the mud – see the pictures of the trail/river – and this was a bit unusual, really feeling alone and way out there. I enjoyed that. It was one of those nights when every noise piques your curiosity, and every drop falling from the trees landing in leaves sounds like a footstep of some kind – I did hear some animal grunt, possibly a ferel hog, bear, or deer even – couldn’t really tell. Nothing bothered my pack, and all was well in the morning – but much of my gear was wet. I set off back down to the trail head, surprised at how little muscle or back pain I was in considering the workout provided by the trail and the heavy weight I was carrying. I would feel it a bit later however, but that’s a good thing, that’s why I am training – trying to get some sense of trail legs before I hit the PCT exactly 60 days from now! I received my permission to enter Canada, I have my plane tickets, and in 3 more days I will apply for and get my PCT permit for March 21, 2017 – time is flying by… Morgan
Morgan Clements - Publisher GlobalIncidentMap.com
10 Best Weight Loss Exercises The best exercises to lose weight in the gym are aerobics, for example: 1. Hiit Training The hit workout burns about 400 calories per hour and consists of a set of high intensity workouts that eliminate localized fat in just 30 minutes per day in a faster and fun way. The exercises are performed intensively to raise your heart rate a lot and so it is more suitable for those who already practice some kind of physical activity, although there are beginner hit exercises, but they consist of a series of exercises 'easier'. 2. Cross fit Training Cross fit training is also quite intense and burns about 700 calories per hour, however, this type of workout is quite different from the bodybuilding workout that people are more accustomed to seeing in gyms. Different weights are used, ropes, tires and often the exercises are performed, outside the gym, outdoors. 3. Dance Classes Dancing is a great way to strengthen muscles and burn some calories, 1 hour of ballroom dancing burns approximately 300 calories, and the person still increases flexibility and has fun, having a greater contact with other students. In this type of activity besides cardio respiratory benefits, and to lose weight, it is still possible to promote socialization. The university is a very lively type of dance, where you can burn about 400 calories per hour, in a fun way. In the buzz you can burn up to 800 kcal per hour. 5. Muay Thai Muay Thai is a type of intense martial art, where you can burn about 700 calories per hour. The workouts are very intense and also strengthen the muscles, as well as help increase self-esteem and self-defense. 6. Spinning The spinning classes are done in different intensities, but always on top of a bicycle, in a classroom with at least 5 bikes. The classes are very intense and promote the burning of about 600 calories per hour, and still strengthens the legs very much, being great to burn the fat of the legs and strengthen the thighs. 7. Swimming A swimming lesson can burn up to 400 calories per hour as long as the student does not slow down and keeps moving. Although the strokes are not too strong to reach the other side of the pool faster, it takes a constant effort, with few stops. When the goal is to lose weight, one should not only reach the other side of the pool, it is necessary to maintain a constant and strong rhythm, that is, one can cross the swimming pool crawl and turn back, for example, as a form of 'rest' . 8. Hydrogeology Water aerobics is also great for slimming, but to burn about 500 calories per hour you should always keep moving, enough to keep your breath away. As the water relaxes the tendency is to slow down, but if you want to lose weight, the ideal is to be in a group with this same purpose, because doing exercises at a pace for the elderly to stay healthy may not be enough to burn fat. 9. Race The workouts are excellent to burn fat, being possible to burn about 600 to 700 calories per hour, provided that a good pace is respected, without pauses, and with an effort able to leave the person breathless, unable to talk during the race . You can start at a slower pace, on the treadmill or outdoors, but each week you must increase the intensity to achieve better goals. Here's how to start running to lose weight. 10. Body pump Body pump classes are a great way to burn fat because it burns about 500 calories per hour. This is a class made with weights and step, which strengthens the muscles, working the main muscle groups. These are some examples of exercises that help you to lose weight fast, but that should be performed under professional guidance, to be performed correctly and to avoid injuries to muscles and joints.
shahida tabassum
Barefoot Running Yes, barefoot running is a workout! It’s challenging and works all of the small muscles in your feet and lower legs that have atrophied through years of shod running. If you’re new to running without shoes, start with 1-2 minutes on a soft surface like an artificial turf field, grass, or golf course. Keep the pace easy and take the next 2-3 days off from running barefoot.
Jason Fitzgerald (52 Workouts, 52 Weeks, One Faster Runner: A Workout a Week for the Next Year)
Two Arm Pull • Grip a kettlebell with both hands, standing with feet spread hip-width. • Squat with your arms touching your inner thighs. Remember to push back with your butt and maintain a neutral back. • As you use your hips and legs to stand, raise the kettlebell up, lifting your elbows up and above the shoulders keeping the bell close to your body. • Return to the starting position then complete a total of 8 to 10 reps.
John Powers (Kettlebell: The Ultimate Kettlebell Workout to Lose Weight and Get Ripped in 30 Days (Kettlebell Workouts))
am 100% committed to following the Badass plan. ________ I will “show up” for myself for 21 days of this program and do exactly what the plan recommends. ________ I will get rid of tempting foods in my house, and I will replace them with nutritious ones. ________ I will prioritize my health and fitness from this day forward. ________ I will make body-honoring choices, day by day. ________ I agree that the plan is a lifestyle that I’m developing, not something I pick up and put down when I need it. ________ I understand that to take care of my body is to nurture the most valuable physical resource I have.
Christmas Abbott (The Badass Body Diet: The Breakthrough Diet and Workout for a Tight Booty, Sexy Abs, and Lean Legs (The Badass Series))
DAY 1 CHEST & CALVES Incline Barbell Bench Press – Warm-up sets and then 3 working sets Incline Dumbbell Bench Press – 3 working sets Flat Barbell Bench Press – 3 working sets Optional: Dip (Chest Variation) – 3 working sets Calf Workout A If you can’t do dips, find out whether your gym has an assisted dip machine. If it doesn’t and you still want to do 3 more sets in your workout, you can do 3 sets of flat dumbbell presses. DAY 2 BACK & BUTT & ABS Barbell Deadlift – Warm-up sets and then 3 working sets Barbell Squat – 3 working sets Barbell Row – 3 working sets One-Arm Dumbbell Row – 3 working sets 3 to 6 ab circuits If you have lower-back issues, remember that you can swap the deadlift for a more lower-back-friendly variation like the sumo or hex deadlift, or you can drop it altogether and choose another “approved” exercise like the T-bar row. If you can’t do pull-ups or chin-ups, you can use a machine that assists you. If your gym doesn’t have one, you can do dumbbell rows instead. DAY 3 SHOULDERS & CALVES Seated or Standing Barbell Military Press – Warm-up sets and then 3 working sets Side Lateral Raise – 3 working sets Bent-Over Rear Delt Raise – 3 working sets Calf Workout B DAY 4 ARMS & ABS Barbell Curl – Warm-up sets and then 3 working sets Close-Grip Bench Press – Warm-up sets and then 3 working sets Alternating Dumbbell Curl – 3 working sets Seated Triceps Press – 3 working sets 3 to 6 ab circuits DAY 5 LEGS & BUTT Barbell Squat – Warm-up sets and then 3 working sets Leg Press – 3 working sets Romanian Deadlift – 3 working sets Hip Thrust – 3 working sets Calf Workout C If you’re going to lift 5 days per week, I recommend that you start with this routine for your first eight to ten weeks. It’s the first phase of the workouts you’ll find in the bonus report. In terms of which days to train on, most people like to lift Monday through Friday and take the weekends off, maybe doing some cardio on one or both of these days. This works well. Feel free to work your rest days however you want, though. Some people prefer to lift on the weekends and take off two days during the week. Work your cardio in as needed. You can lift and do cardio on the same days without an issue.
Michael Matthews (Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body)