After temperatures below zero and never high then 8°, I am pretty sure we all could appreciate a way to warm up. I have never seen my phone say -7 degrees, but it did and that was scary, haha! There is nothing I hate more than the cold and sometimes hundreds of mugs of hot tea, bundling up in a cozy robe and fuzzy socks just doesn't cut it. Sometimes the only warm up is to suck it up and start moving! Yes, that might require taking off that robe and fuzzy socks in place of some workout clothes, but the freeze will wear off soon enough.
Last week I needed a new leg workout. I just did not feel like doing any from my normal rotation; I needed something new for the new year I guess. So when it was time to get those legs pumping I had no plan in mind, just a pad of paper and pen to write down some ideas as I went along. Well, I ended up creating one killer workout that left me sweaty, sore, de-frozen, and with a smile on my face. Because I love training so much, right 😉 O, and I was also a little bloody. I don't know how it happened, but when I was finished I looked down at my left hand and the space between my forefinger and thumb was coated in blood. I guess I just went total balls-to-the-wall hardcore 😉 And believe it or not I finally had elbow-sweat during the BB squats! I rarely sweat, especially the infamous elbow-sweat. If I do sweat I usually break out in red dots (yes I am allergic to my own sweat, haha). I was really proud of myself when I finished though. Sweat, blood, and all 🙂
So get ready for one crazy leg workout this Power Monday! It is definitely a new favorite that I will be keeping in my weekly rotations.
+ Do each superset 4 times before moving to the next. Take a minute of two in between supersets. Then if you still feel like a beast, do the bonus round and hold a plie squat for as long as you can!
+ The moves (and weights I used):
- Front Squats: Go down, pulse at bottom before coming back up (40lb BB).
- Jump Squats: (bodyweight).
- Dead-Squats: (60lb BB).
- Jump Lunges: (bodyweight).
- Back Squats: squat down for 3 counts, pulse at bottom, and push up for 1 count (60lb BB).
- Romanian Deadlifts: (a 20lb DB in each hand).
- Deep Goblet Squats: In the words of Shawn T. " Dig Deep!". Get love here, (20lb KB or DB held under the chin).
- Back Lunges: (a 12lb DB in each hand).
- Plie Squat-Hold: (body weight).
+ For all these moves, keep you core tight and engaged. Use those legs and hamstrings to power you through!
I hope you love this one guys! Let me know if it leaves you with that elbow-sweat and maybe even some blood 😉 Tweet or instagram with the hashtag #PowerMonday if you give it a try! Also, would you guys be interesting in making Power Monday a link-up? It would be a chance to share with everyone just how you are powering through you Monday. Just extra motivation and good thoughts to share with each other! Let me know if you do!
And now I will leave you with a little something extra 😉
So tell me:
Do you have a go-to workout for when you are absolutely freezing and need to warm up?
Power Monday link-up? Yay or Nay?