Fat Burning Leg Plyo for Leg day

If you are one to have no specific leg targets. Wanting to build some muscle, but ALSO burn ALOT of Fat This is one workout that i would definitely recommend

I’ve made up a Leg plyo circuit that I Have been working on once a week for the last 3 months. Its done me wonders! I’m Building some well rounded Leg Muscles along with burning a lot of Fat.

Killing 2 birds with one stone with this workout! 

I’m one to have no main muscle areas I need to particularly grow on my legs, apart from my Glutes that is. My leg muscles just tend to grow very easily and I wish I could say the same for my Glutes.

One thing I’ve learnt is that I don’t need to left heavy, as I don’t need to grow that much muscle. BUT I DO NEED TO BURN FAT.

So I made this Leg Plyo Circuit to help me Maintain my leg Muscles But Also Burn the fat I don’t want on my body.

So Here we go!

4 sets of 10 Wide stance squats – High rep side steps  – 30-45 sec rest

4 sets of 10 Romanian deadlifts – 15 Jumping Lunges – 30-45 sec rest

2 sets of walking lunges

A Very effective leg workout. Plus it takes 15 minutes max!

If you want to see how the plyo is actually done, Click the link below to my youtube channel!

Fat Burning Leg Plyo | Leg Day Explained

Stay Tuned for more!

 

Ling xxx

 

 

 

 

 

 

 

Day 26 : Body Power shred!

ONLY a FEW more days left!

I”m feeling good about my body! I haven’t weighed myself this past week because I really wanted to get the ‘ Weighing myself everyday’ mindset out of my head. So my final weigh in for the month will be on Thursday!

So monday i went to the Tynemouth Food Festival and it was really good! I thoroughly enjoyed the food, maybe a little too much, then hit the gym with an hours cardio session. Body still felt good the day after! Body is feeling better than ever these days!

Normally, i would over eat and feel grim the next day, but seems to be different this time round. Maybe I’m gaining more muscle mass to burn the calories ?

But don’t worry I won’t misuse this factor, and still keep clean!

Here’s a video for the food festival is you feel like taking a look ! Plus a little motivation speech at the end!

Hope you like it !

Ling x

Day 24 : bodypower Shred!

Really worked that booty for this workout!

Went to the Tynemmouth food festival today! And I AM STUFFED!

I did try to contain my ‘obsession with food ling’ but i couldn’t contain it at the very end…

But oh well.. my comp isn’t until october. so lets just enjoy life whilst making some gains!

Check out my youtube video!

Ling x

Day 22: Bodypower shred!

Yesterday was refeed!  i’ve a whole days of food that I recorded!

Think I’ve decided that I’m not going to weigh myself every single day now but weigh my self before every refeed! … I’ll be curious to know each day what my weight it, since the scales are so convenient to use, but it’ll be good mentally!

SO i pieced together my refeed on youtube!

Take a look! hope you like it!

LLing x

Day 15 : Bodypower shred

Current weight : 112 Ibs

MICHELLE LEWIN IS GOING TO BODYPOWER!!!!! even more of a reason for me to make bigger gains!

Sorry I’ve neglected my blogs, My weight was an issue for a while and had awhole new programme set for me, so was adjusting to it and had no specific news to report untill today!

My weight is finally dropping, which started on Monday!

The whole problem to my non-existent weight loss was due to the fact that I wasn’t burning enough quality calories.

Before I was on a calorie deficit of 800 calories a day. Which meant I would lose 3200 calories a week even without any cardio.. but clearly this was taking a toll on me.

Now, I simple have a 600 calorie deficit each day. AND do 5 sessions on the treadmill burning 250 calories each time. Makes me a much happier person!

Check out my youtube video if you feel it!

Until next time !

Ling x

Workout split Monday to Friday

Sorry for the neglect these few days, I went to surprise my boyfriend in Newcastle for his birthday. Even though I went to Newcastle, I didn’t neglect the gym! Always have to keep gym’ing no matter what.

 HIIT Cardio Everyday: high intensity interval training

I try to do cardio at least 6 times a week as it aids in my aim for weight-loss

1: – 30 seconds on rowing machine as fast as possible – 30 seconds of lung jumps  then Rest 60 seconds  (10 sets)

2: – M100 (10 burpees, 10 mountain climbs, 10 squat jumps – 3 sets and finish with 10 burpees – as fast as possible

3: – Stairmaster 45 secs lvl 20,  rest for 1.15mins lvl 5  (13 sets)

My split from Monday to Thursday:

Monday – Back day and Abs 

Bent over dumbbell rows – 3 sets of 12 (6 kg dumbbells)

Cable rows, one sided – 3 sets of 10 (go as heavy as possible)

Pull ups close grip (non assisted) – 3 sets of 6

pull ups wide grip – 3 sets of 5

Ab wheel – 4 sets of 15

Tuesday – Shoulders

Side lateral raise – 3 sets of 10 ( 4 kg dumbbells)

Bent over delt raise – 3 sets of 6 (2 kg)

Front dumbbell raise – 3 sets of 10 (4 kg)

Incline dumbbell shoulder raise – 3 sets of 6 (6 kg)

Wednesday -Arms and Chest

Dumbbell tricep kickback – 3 sets of 10  (4 kg)

Dumbbell bicep curl – 3 sets of 6  (6 kg)

Tricep rope pushdown – 3 sets of 10 ( heaviest I could go)

Push Ups – 2 sets of 10

Dumbbell flyes – 3 sets of 8 (4 kg)

Thursday – Plyo 

20 lunge jumps – 20 seconds of jump rope – 10 squat jumps – 10 mountain climbs

4 times of these together, with 60 seconds rest in between.

Friday – accessory day ( hamstrings and Glute day )

Romanian Deadlifts with dumbbells 3 sets of 12 (9 kg)

Straight leg cable deadlift 3 sets of 10 (heaviest I could go)

and Glutes (check out my post on glutes)

GOOD SESSION THIS WEEK !  This Weeks gains felt amazing, every muscle group targeted each day was followed with pain the next day, good pain though. REFEED TOMORROW! I’m excited for Carbs

Sorry I couldn’t get any gif videos this week, which I will try to get soon.

BTW

Do we like the gif clips? or are they not needed ? I can’t put full videos at the moment, so gif type is what I can do for now.

Yay or Nay for Gif?

Ling x

NEW weigh in and butt day, unbalanced stomach ?

New weigh in today of 112 IBS, last week with 114 IBS

Just a little tip for everyone out there in which I got from experience last night. If you are on any diet, never EVER let yourself starve to the point your sleeping on it. Like myself, I have a week stomach, so I usually have to eat quite late into the night so I don’t go to sleep on an empty stomach, as I do tend to get stomach cramps because of my weak stomach lining. Well this exactly happened, I filled my macros by 8pm, usually I would have an apple or a shake before bed, but I forgot this time. This overall gave me an unbalanced stomach the next day, I couldn’t stomach anything.  Basically my advice to you for this is that no matter what kinda of diet your on… EAT! even if it’s an apple, it’ll help a lot, if you’re anything like me.

SO . 112IBS

Very happy about this new weigh in, progress pictures will come soon.

It was sunday today so kept the workout simple.

GLUTES

4 sets of 10 with everything until failure, then finishing off with a plyo cardio.

I worked Plie lunges on the smith machine along with box squats, heaviest weight was 15kg on each side.

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These are another few exercises that I like to do, to build those glutes.

This is the reverse Hack squat. it was my first time doing these and I really feel my legs works especially in the glute area

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This is the Hip abductor. it really works your hips which are connected to the glutes for that fuller look shape

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Hip Thrusts on a leg extension machine. You can easily do these with weights on a matt.

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On an assisted pull up machine.

This really works the glutes and quads, I always feel the difference the next day after working this.