If You Build It, They Will Come

Are you looking to grow your booty and slay your quads? Do you have a gym membership? If so, continue reading because this leg workout excites me in ways I cannot explain.

I attached YouTube links for each exercise!

Stretch for 3-5 minutes prior to starting any workout!

Follow stretching with 3 minutes of cardio. I frequently use the stairs, treadmill or elliptical.

Circuit 1: 3 rounds of each

  • 20 Squat Jumps Link
  • 20 Sumo Squats Link
  • 50 Squat Jacks Link
  • 50 Mountain Climbers Link

Circuit 2: 3 rounds of each

I use a 60 lb barbell and 20-25 lb dumbbells for the next circuit.

  • 10 Dead-lifts Link (10 Lunge Jumps) Link
  • 10 Dumbbell Step-ups Each Leg Link (10 Lunge Jumps)
  • 10 Wide Stance Goblet Squats Link (10 Lunge Jumps)
  • 10 Dumbbell Split Squats Link (10 Lunge Jumps)

Circuit 3: Treadmill (8 Minutes)

  • Sprint for 1 minutes
  • Walk for 30 seconds
  • Sprint for 1 minutes
  • Walk for 30 seconds
  • Sprint for 1 minutes
  • Walk for 30 seconds
  • Sprint for 1 minute
  • Walk for 30 seconds
  • Sprint for 30 seconds
  • Walk for 30 seconds
  • Sprint for 30 seconds
  • Walk for 30 seconds

Now stumble home and recover with one of my favorite snacks!

“My Big Fat Greek Blueberry Parfait”

Servings: 1

Calories Per Serving:  350, 400 with Honey

Ingredients

  • 1/2 Cup Blueberries
  • 1/2 Cup Greek Yogurt
  • 2/3 Cup Granola (I use honey almond flax seed granola)
  • Honey for added sweetness (optional)

Blueberries are a great anti-inflammatory, help fight diabetes and heart disease, and are loaded with antioxidants and fiber! Click here for additional blueberry benefits!

Greek yogurt is rich in B-12. This is especially beneficial for those on plant-based diets or that have a lower intake of meat. It’s an excellent source of protein, which is necessary for muscle recovery. Follow this link to learn more about Greek yogurt!

Granola is high in fiber and protein. It is also high in carbohydrates, making this snack great before working out as well! Here is a great article about the health benefits of granola!

Enjoy!

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