Wellness Wednesday II

It's that time again! 

Welcome back to all the readers of the last Wellness Wednesday. If you didn't get a chance to read it feel free to check that one out.


This week I'll talk about leg day because without a strong base the rest of your lift's will suffer. 

I like to start the workout off with 10-15 minutes of foam rolling. If you don't have a foam roller I highly suggest you get one. 

After that you can either go for a 2 mile run or cardio of your choice. Shoot for around 15-20 mins. 

Next, i'll give you the breakdown of the workout. Please modify the workout as much as necessary. These aren't meant to be easy but please don't hurt yourself. 

Warmup Squats 3 sets. 

  • 10 reps of 135
  • 10 reps of 185 
  • 10 reps of 205

Heavy Squats 5 Sets 

  • 10 reps of 225
  • 10 reps of 245
  • 8-10 reps of 275
  • 5-8 reps of 295
  • 5-8 reps of 315

If your legs aren't hurting then you didn't use enough weight.  

Next, we will do step ups!

For this exercise I used the 55lb dumbbells which not only works the legs but improves grip strength. If you don't have a box you can always use the Flat Bench

Step Up's 5 sets of 20

  • 20 Step ups
  • 20 Step ups
  • 20 Step ups
  • 20 Step ups
  • 20 Step ups

The next exercise will be a lunge. Try to use the same weight used for the step up's.

Lunges 5 sets of 10-20

  • 10-20 Lunges
  • 10-20 Lunges
  • 10-20 Lunges
  • 10-20 Lunges
  • 10-20 Lunges

Well, that wraps up the exercises for today. I hope you all enjoy this workout as much as I do. If you do happen to have a foam roller now would be the time to use it or else you will end up walking like  a penguin for the rest of the week.

See you next week!