A strength & muscle BUILDING workout for the legs and butt with a sweaty finisher
How have you fared in the new year so far?
Injury status update
I’m feeling really positive today as I just got back from the gym (hello endorphins, my sweet, sweet friend).
Before that, I had an appointment with a physical therapist. I’ve made a lot of progress in the gym for the past few months in terms of my injury; I’m experiencing a lot less knee pain and when I do, it’s not as intense.
Walking, however, is another story – Whenever I walk for more than a short distance my knee and hip start hurting. So now I’m getting help with fixing my broken body.
So that’s why I’m feeling very optimistic today!
After she, the physical therapist, screened me and made a few tests, it’s clear that I lack stability around the hip joint and that it’s compensating for my weak knee – this whole thing makes my body uneven.
But, with time (I’m not going to get my hopes up for a quick fix, all the progress I’ve made so far has been slow and only came through hard work) I should be able to walk and run pain-free. This is the goal I mentioned, then she added another one: being able to squat. Right now holding the bottom position in a squat – I forced myself to do it anyway in a yoga class a while ago
because I am not smart and I couldn’t do anything for a week. It would be so amazing if I’ll be able to start squatting again, even if it’s without weight.
Now, let’s have a look at the workout.
I asked you on Instagram which of my two workouts from this week you’d rather see- and the vote was completely tied! I suppose that means I’ll have to share the ab workout too another day.
This is a strength workout, so remember to use a weight you find challenging and so you’d be unable to complete a few more reps with good technique.
- Spend a little time warming up and doing some light cardio, dynamic stretching, foam rolling, mobility work or other easy movements
- I chose to do
- 10 minutes on a stationary bike
- Foam rolling and dynamic stretching of the lower body.
- Deadlifts 5 x 4
- Build up by doing a few warm up sets first
- Lunge on bosu ball 3 x 12
- This exercise is good for building knee stability. Be careful not to let your knee fall inwards.
- Alternatively, you can do regular lunges with weight if knee stability isn’t an issue for you
- One leg squat with elevated heel 3 x 12
- Side lunge 3 x 12
- Box jumps 8 x 4
- Leg press 3 x 12
- Leg curls 3 x 12
- Leg extensions 3 x 12
- Crosstrainer/running intervals
- Work for 1 minute as fast as you can, then rest for 30 seconds. Repeat 10 times (more or less, depending on your current level)
- Cool down with a bit of stretching if you feel like it
- If you feel like it, you can cool down with a few stretches – I like to do these stretches
That finishing interval is so hard, but it feels so good afterwards. And sweaty. Very sweaty.
Other workouts you can try as well:
Have a great workout!