12/7 WOD: #LegDay

Unlike many sane people, I enjoy leg day. It’s the feeling of being so sore I can barely walk that makes me feel accomplished. After coming back from my last plateau, I’ve been especially excited for legs because I’ve needed something to get a full body workout that includes strength training. You can incorporate other body parts like core and arms by doing certain exercises that primarily focus on legs. Below, I’ll show you how to do two of my favorite leg workouts that also work other body parts.  

Tip: Try mixing up your workouts between heavy lifting and lighter weight lifting at a quicker pace. 

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Overhead squats take a bit of strength, a bit of coordination, and and a bit of balance. Start with a weight that you can safely get up and down with it extended above your body. (I use about 30-40 lbs.) 

Body Parts:
Quads
Hamstrings
Glutes
Core
Shoulders

(1) Extend the barbell above your head with it slightly behind your ears.  Extend your arms completely, while keeping your core tight. Keep your legs a little wider than shoulder width apart. 



Overhead Squats

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(2) Bend down, keeping your butt toward the floor and your back straight. Be sure to keep your arms just behind your ears and extended. 

(3) To return, push up through your legs keeping your core tight. Repeat 8-10 times. 


Overhead Lunges

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Overhead lunges are very similar to overhead squats except you’ll need dumbbells instead of barbells. (I use 20-25 lbs.) 

Body Parts:
Quads

Hamstrings
Glutes 
Core
Shoulders

(1) Start with your feet shoulder width apart. Grab the dumbbell on either side, keeping it extended above your head.


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(2) Start your motion by lunging down with your right leg forward, keeping your core tight and back straight. 

(3) Push back to your first position using your right leg to propel back. Repeat 8-10 times on each leg. 


These are two exercises that you should try to incorporate into your workouts weekly! Remember to keep proper form to avoid injury, only do as much weight as you can handle, and have fun! Results will come with hard work and little patience. 

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