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04.12.2016

ConfidenceKini Challenge: Lower Body Strength (W3D4)

Today’s To-Do List:
[ ] Weighted Workout: Lower Body (Strength Focus)
[ ] Photo Challenge

[ ] Community Check In

Lower Body Strength

  • This workout is about focusing on strength; try upping the weight today (you will know you picked a challenging enough weight if at ~15 reps, you’re struggling and need to stop the set)
  • If you have a barbell, use it today! If not, use a dumbbell or kettlebell; you can use a resistance band or cable machine if you’re at the gym

CK2_W2D4_legs_glute_butt_workout_women

Daily Photo Challenge
SQUAT MAX: let’s test it! You can pick a one rep max if you have enough weight, you can test out how many reps you can get with a certain weight or you can pick a particular weight and count reps! It’s up to you! Read more below!

#LGAccountability #LGTeamKini
Tip of the Day: Testing your squat pr aka personal record… I’m going to pass this off to my husband, Anthony. “Hey guys. Lauren told me she’s occasionally shared I’m really into fitness, particularly strength training/powerlifting. I find this training style adds a lot of fun in that you can measure progress not just by how you look but also through strength improvements. It’s really helped me become a more goal oriented person in and out of the gym and believe it or not, even though I’m not focusing so much on the physique, it’s also helped there, which is always a plus lol.

I’ve overcome serious a back injury by doing a lot of core training and actually powerlifting movements like squat, bench, and deadlifts have helped tremendously with that and overall strength. Lauren asked me to share a bit about “testing your max.” First off, it doesn’t have to be a one rep max. You can choose to test at 3 reps, 5 reps, 10 reps, whatever you want to do. I like to video it because you can gain a lot of insight looking back at it. For instance, the bar speed can indicate how much more you could potentially do. This is nice to know just because it’s interesting to see how your workouts are paying off with strength as well. Obviously, if your form breaks down, don’t push it. Form is always first and form will always take you further in the long run with injury prevention and overall effectiveness of the movement. If you’re new to this or don’t have a lot of weight at your home gym, always start with a high rep max.
I always like to say “leave a little in the tank.” Push yourself but to a healthy limit. Here’s a pic of me in our garage gym. Signing off for now. Thanks for reading!”
Tony
Community Check In #LGTeamKini
To hold yourself accountable, check in with the community on Instagram!
ConfidenceKini Challenge-2 copy
 

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