Today, we are going to get back into the swing of weight training with an amazing leg workout with Laura.
Let's start it off with the following to warm up:
Now that we are warmed up, let's rock and roll with the following exercises:
- 15 reps. barbell front squat
- 10 reps. step up into reverse lunge
- 15 reps. good mornings
- 15 reps. oblique mountain climbers
- 15 reps. lateral lunges
- 10 reps. squat press
- 10 reps. burpees
Do four rounds of today's workout and you will definitely feel the burn! Congrats on a great session! See you tomorrow for Day 10.
Today's nutrition tip comes from Steve Stiefel of Muscle and Fitness:
Consume fewer calories than you burn. To figure out how many calories you burn a day, calculate your Resting Metabolic Rate (RMR)—the number of calories you burn daily doing routine activities, not including formal exercise—using this formula: RMR = bodyweight (in pounds) x 13.
Next, determine how many calories you burn through exercise—a half-hour of moderate-intensity aerobic exercise burns around 350 calories in the average man, and a half-hour of lifting burns around 200. Add your RMR to the calories you burn in the gym, and keep your daily calorie consumption below that total.
Today's motivational quote is from Lao Tso:
"A journey of a thousand miles begins with a single step."
Special thanks again to Laura Fisher for demonstrating her Legs with Laura workout.