Those of you who have been with me on my fitness journey have seen the transformation in my body structure. From being a runner to an HIIT lover, I have always been a tiny-framed, almost skinny girl. I have always had strong legs, but they were never toned (you could call them thin for lack of a better description) I never really had a great derrière either.
It’s November of 2017 and I have a body that does not sound anything like in the above description. Along with a tone, I have muscle definition in my arms. A cobra back seems like a possibility now when I see the muscles flexed on my back. I have quads and calves, the size of my thighs has increased (something that I had aimed at doing) Under a thin layer of stomach fat I have a permanent 4 pack, and the last 2 are somewhere on their way. I have a butt for crying out loud! All this is not to show off a great body, nope. All that I am trying to share is my progress in the last 6 months (I started in June) through weight lifting.
Over the weeks, I shall talk more about my workouts and training regime. I wish to address workouts for each muscle group, how I plan my training and exercises, and how I eat to maintain this routine. Right now, I am going to talk to you about the butt and thighs, since many of you have told me you’ve seen a massive transformation in this region, and you’d like to know what I’ve done to get results this quickly .
Note- When I say “quickly” I mean 4 months at least. And this is just the beginning. I appreciate your compliments but you must know this is nothing compared to what awaits. I’m being extremely patient, and working towards that muscle definition, one squat at a time.
Exercises that I have included in my leg training routine-
SQUATS- bodyweight, pulses, kettlebell, sumo, squat jumps, side squats
LUNGES- standing, walking
I also walk a lot (between 3-4km daily, before the gym: ok I am that pyscho who walks to the gym, lol) and sprints are a part of my daily workouts. I’m leaving you with a routine that I usually opt for when I am too bored to think of anything new. This of course is a level I am used to now, you can reduce the sets and reps to suit your body.
IF I am not doing all these squats(free, with weights, sumo, front), I opt for this-
Jumping Squats 10×4
Side Squats 10×3
Walking Lunges with 20kgs 35 per leg
Free Squats 6×3
<alternate each set with pulses>
I walk around the gym on my toes, so the calves are always activated :) Plus I have been a runner, so my calves were always being exercised.
You would have noticed how I do not do deadlifts or squats at the bar anymore. This is because my neck is a problem area, and each time I have tried these exercises, due to incorrect form I have injured myself. I am too scared to try again (okay you know me, I shall get back to them slowly)
As I said, do not treat this as a final workout, this is something I do on regular training days if I have no new exercises in mind. You are free to change the weights, number of sets and reps to suit your body. Over-using a muscle will cause injuries.
The day after leg day is spent lazing around in bed, or twitching with every move. Well, you know me well enough to know that I LOVE it.
I’ll be back with a few more workouts soon. Until then, see ya at the gym!