What is the one body part almost every woman wants to improve or shape up? Legs. Legs are the largest muscle group and provide a taxing workout when you do it right. There is nothing like a series of squats and lunges to send your heart rate skyrocketing. So, let’s take a look at my killer leg routine today and guess what? Only twice through the whole routine did I use any weights or a machine. In fact, you can sub out the Glute Machine and use a floor exercise and you can take the medicine ball out of the jump step ups.
Legs: Start with 5 minutes of light jogging or fast walking
Set One: 4 x’s down and back a long hallway or gym floor that allows for at least 20 reps per leg
Walking Side Squats (increase your speed with each set)
Superset Two: 3 sets
High bench single leg steps ups (fast…do one leg for 20 and then switch to other leg for 20)
Low Bench Squats (don’t touch the bench) x 20
Superset Three: 3 sets
Single Leg Bench Jumps (with or without medicine ball)
Double Leg Bench Squat Jump Ups (low bench)
Superset Four: 3 sets
Single Leg Standing Glute Machine x10
Stationary Lunge x10 per leg
Walking Lunge (once down long hall)
Set Five: 3 sets
Pop Squats x15
Cardio: Needless to say, when I tried to walk upstair to the treadmill I had a hard time lifting my legs so I did a 20 min. incline walk at a slow speed.
Daily Food Journal:
Let me begin by saying that I had a very hungry, junky kind of day. Not sure what got into me, but at least everyone now knows that I am human and have my struggles just like you do. 
Not everyday is perfect but it’s just one day out of 365. I can certainly get past a slip up here and there and so can you.
B – Oatmeal and egg whites (I cooked together at the suggestion of a magazine and it tasted like garbage so I’ll just do them seperate from now on) and a banana
S – EAS Shake
L – 4 oz. of chicken with black eyed peas and watermelon
S – Another bowl of oatmeal with peanut butter (1.5 tbsp of whipped pbutter)
S – Coffee, sugar snap peas and carrots in Lite Miracle Whip mixed with hot sauce
D – Egg White Wrap with some cheese (I never eat cheese), Soy Crisps, Chic Peas
S – Two bites of peanut butter again and a few pinches of Cherrios off my sons snack plate…oh yeah, 1/2 of a Morningstar Chicken Strip he didn’t finish
S – I’m not sure but I am almost 100% sure that I will eat something before going to bed. I’ll shoot for fruit but it might be Fiber One.
When you look at it, I probably ate at least 300 extra calories of grabbing little things here and there. That’s over half of my killer leg workout. 
Like I said, there is always tomorrow.
For the push up challenge….I’ll be doing mine when DS goes to bed. He’s whiney today and won’t have me busting out push ups. I promise they will be done tonight and I’ll report tomorrow on how good or bad it was. -
I hate to tell you but that menu is not “junky”. Sure maybe you ate a little more than planned, but the only thing close to “junk” is the lite miracle whip and maybe the full fat cheese if that is what it was. Cheerios aren’t too bad and a few pinches are negligible.
Think about what you used to consider “junk”!
Sometimes you need to listen to your hunger!
Comment by kerry — February 16, 2007 @ 6:16 pm
True…but I think the point I was trying to make (and not very well mind you) is that it doesn’t take many pinches, nibbles, and spoonfuls to negate 1/2 a tough workout.
I also kept needing to feel uncomfortably full yesterday and that had a lot to do with my feeling of junky. My “dieting” flaw has always been needing to feel stuffed. It’s not about the quality to me…it’s always the quantity.
Anyway, I didn’t eat junk food I just kept eating food…and mindlessly most of the time. Today was better and I shall journal it later.
BTW..is this “my” Kerry keeping tabs on me????
Comment by phitnphat — February 16, 2007 @ 6:22 pm