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Legs + Arms Workout

March 24, 2015 By Heather Blackmon

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It’s officially spring, but I am still in denial. I know I’m in the minority, but I’m not done with my snowboarding and snowshoeing adventures quite yet. The slopes here in Colorado are still open for another month, so I plan to squeeze every last drop out of winter. And remind myself that Spring really is amazing here too.

Arapahoe Basin - March 2015

It seems like you guys really enjoyed the Upper Body Focus workout I shared a few weeks ago. Of course, you don’t want to neglect those arms & legs! Today I’m sharing the other half of that workout, so can keep those muscles balanced and strong!

For runners, these two workouts fit nicely into a 3-day strength training program. If you alternate between the two, you’ll work each bodypart three times in a two-week period. As always, be sure to focus concentrate on good form throughout the workout. It’s better to take it slow, take a break, or reduce the number of reps if needed.

Ready for a new challenge in the gym? Try this arms & legs workout routine to build strength, increase muscle tone!

This workout is intended for individuals who have been exercising regularly for at least 2 months & can perform all exercises with good form. Remember to consult a physician before beginning any exercise program.

Workout Details

Just like the upper body workout, this workout is made up of FOUR supersets (one exercise performed right after the other – no rest). After both exercises in the superset, rest for 30-60 seconds before starting the next set. Lift as heavy as you can for each set, so that you’re having to work hard to finish each set – but not too heavy that your form breaks down.

[Tweet “A new #workout to build those legs & arms – get ready for summer! #FitFluential”]

You can watch video explanations of each exercise below:

  • Step Up with Knee Raise
  • Weighted Calf Raise
  • Full Squat – try Paige’s squat progression if this movement is new to you!
  • Walkout plank: Plank position – walk hands forward 1-2 times, and return.
  • Bicep Curls 21s
  • Tricep Kickback Twist: Tricep kickback, but twist dumbbell to parallel with floor at the top of movement
  • Plate Twist
  • Cross Body Hammer Curl
  • One Arm Overhead Tricep Extension (you can use your opposite hand to brace your elbow)

Filed Under: Endurance, Running, Strength Tagged With: Fitness, workout

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Welcome

Hi! I’m Heather, a yoga & wellness teacher based in Colorado... Read More…

"Do one thing every day that scares you." - Eleano "Do one thing every day that scares you." - Eleanor Roosevelt

What scares me is probably different than what scares you.

I am admittedly a timid mountain biker - but getting better every day.

I'm afraid to face plant, but still working on crow pose in yoga.

⬇️ What is one thing that scares you & how are you working on it?
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#mountainbiking #mtbiking #mtbdaily #mtblife #seemyadventures  #allaboutadventures #sheisthewild #mountainlife #liveyouradventure
Am I the only one still (basically) living in yoga Am I the only one still (basically) living in yoga clothes?

For at least part of the day, it's just easier to put on yoga pants, sports bra, and a "zoom-appropriate" top. Or a button-up layered over my workout tank. It makes it SO much easier to squeeze in a workout when I have time.

Tell me I'm not the only one who's not going back to work clothes?!
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Wait, should I look at the camera? 📸 But reall Wait, should I look at the camera? 📸

But really, keep your gaze straight ahead to keep your neck safe in bridge (or Setu Bandha Sarvangasana). It's rare that a version of this pose isn't included during cooldown in my classes.

Do you love bridge as much as I do?
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#asana #goodvibes #bridgepose  #energy #feeltheyogahigh #happymindhappylife #myyogalife #letyourlightshine #letyourpranaflow #coloradoyogalove #coloradoyoga #practiceyoga #yogajourney #yogalifestyle #yogaliving #yogamakesmehappy #yogapractice #yogatime #ipreview via @preview.app
"Every ending is a beginning. We just don't know i "Every ending is a beginning. We just don't know it at the time." -Mitch Albom

Last Friday, we ventured to a trail near Carbondale for the most beautiful ride with huge wildflowers everywhere. It was a great trail with good climbing, plenty of flow in the middle, and A LOT of switchbacks on the descent. Our first 2 hour ride of the season and it was a blast!

I didn't know it at the time, but it was also the last ride on my Liv mountain bike - because I got a new bike on Sunday! ✨

If you're in Colorado & in the market for a new bike, I highly recommend Over The Edge in Fruita. I test rode 6 bikes & then took the Pivot Mach 5.5 out on the trail to be sure it was the right one. Great experience!!
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#adventurespirit #alltrails #mountainvibes #mountainaddict #mountainadventures #mountainbiking #mtbiking #mtbdaily #mtblife #seemyadventures  #womenofthewilderness #womenwhoexplorecolorado
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