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

 

 

 

 

 

 

 

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Journey to the stage : 14 weeks out!

Hey guys,  I feel so guilty for leaving this spot for so long! Sorry I’ve been MIA. simply just thought that I didn’t have anything to report on!

Although FINALLY ! HERE I AM! I’ve finally started my 14 week competition prep for November 15th. I’m extremely excited to start this and see what my results are by the end of it !

MACROS: ( I have Lainey Bopster as my coach this prep round)

At the moment, I’m on 155 Carbs, 130 Protein and 35 Fats.

Which isn’t overly too bad to handle with. The only thing is the low Fats.

Although, you should know I take prepping to a next level. I could sit on my phone sorting out the next days meal for hours and hours. Deciding, then redeciding and recalculating. Yes, I’m an overthinker. I like to organise myself well in advance. There is no ‘go with the flow’ with me. Which annoys the hell out of my boyfriend.

With this in mind. I have decided to perfectly design my meal plan for one day and simple have the same thing for the rest of the week! Making my life much more simpler, and stress free!  Trust me, my head would explode if I had to calculate everyday and so would my boyfriends. I’m just simply helping us both!

MEALS:

Although,  if you really want to see what I had. Check the video out below!!

LING XX

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Day 8 : Bodypower shred

Weight :113
I was sad to see I had gained a pound, but honeslty felt leaner!  It’s
definately a mindfuck!

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Feeling very comfortable with my body!

It was leg day! Got some PR’s done too! I felt really good after it, but legs definately hurt now.

Pain is good.. pain is good

.. Exactly what I tell myself

So I have started youtube videos! Definately check it out!
Leg day day 8 will be on this, you can skip the awkward talking at the start!

Let me know how you feel!

Ling x

Day 3 : bodypower shred

Weight : 112Ibs

Day 3
Starting to see some results with my body! Starting to see my love handle area lean out and booty grow! I guess all this booty workouts are working out!

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Overall, I’m leaning out. Even in areas in which I hold most of my fat.  Arms and back fat, it’s my worst areas.

So today was an ab and Glute day with lots of cardio, I try to work these areas more so that they develop faster, bigger and better!
Working on every Ab and  butt exercise possible, there’s just too many to write down!
To end my successful day, I finished it with cardio on the treadmill for 40 minutes.
I do miss the stairmaster. It was the best form of cardio that, made me sweat and feel calories burning.

Food!

Meal 1 : Usually on Saturdays, I get a Chinese meal cooked up. Usually containing fish, veg, meat and rice.  It’s like a family lunch for me. 

I’ll take a photo next week

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Meal 2: Sandwich thins with strawberry jam. My ultimate favourite.  Just a small preworkout meal.

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Meal 3: Prawn fried rice: Fried rice is my ultimate favourite choice of clean eating in my diet.

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Meal 4:

Cinnamon banana protein pancakes :
Yes,  I didn’t get lazy this time round! This batch was my best one since I’ve started making them! It taste amazing, I added in coconut milk to make the pancakes less dry.  It definately seemed to work judging by the taste!

Day 3 done and dusted! So far so good! Lets hope this keeps up!  Fingerscrossed!

Ling x

Day 2 : Bodypower shred

Weight : 113 Ibs
( A Gain of 0.4, but I’m not worried, can most likely be water weight)

Day 2:
Today was delightful! Got my pair of Nike leggings and sports bra through mail. It always feels good when you got new clothes to gym with.

Was thinking today whether i should continue this on youtube videos. Might make life a little  simpler and interesting.  Also looked into some posing classes. Just to gain some confidence with my body. Plus it’ll help with  future competitions.

Today was leg day (hit a PR):

Barbell squats 3×10 (40kg) 1×5 (60kg)
Sumo lifts 3×6 (40kg)
Lunges 3x 12 (8kg dumbbells)
Curtsey Lunges 3×12 (8kg dumbells)
Donkey kickbacks 4×12

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Meal 1: oatmeal with cinnamon and one scoop of salted caramel protein
Along with kingsmill thin sliced bread and jam (my favourite)

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Meal 2: breaded chicken and prawns with a tomato Pasta and brocolli stirfry?
(Tasted so good.  The Pasta was random but i had to fit some form of carbs into my day!)

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Meal 3:  egg and protein cake?
I really don’t recommend this. I got extremely lazy and didn’t want to slow cook my pancakes so thought i’d put it in a bowl in the microwave to make a cake. Ultimate fail! … it tasted hard .. and dry to eat .. maybe i should have put banana in? Maybe it would’ve been less dry ?  I don’t know.  I tried!

Snacks :
Good and counted Asda brand
sweet and salty popcorn
Salt and vinegar crinkle crisps

I love these little snacks from Asda! They are just the right amount to curb your cravings also being macro friendly too! Definately worth the buy! 

Rest day from the gym tomorrow!  Cannot wait for my lie in, in bed!

Ling x

Shoulders boulders!

Shoulder day ! plus a little biceps

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Alternating  dumbell lateral raises  3×10  (4kg each side)

I love these! It’s like supersetting the front and side raises. Really challenges your muscles.

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Dumbell shoulder press 3×12  (6kg each side)

Usually, I would do these sitting down. Although, I find standing gives me a better posture! Core tight  and back straight

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Alternating front and rear Delt barbell presses  3×10 (10kg)

These hurt crazy! Working both front and rear Delts really encouraging those shoulder muscles as much as possible. 

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Bicep dumbell curls  3×12 (4 kg)

Even though I hate these, still gotta do them! 

I really should do more bicep workouts but I feel that i like how they look at the moment. My arm muscles have definitely developed earlier than the rest of the body

These are some of the workouts that I got done!

More shoulder exercises to come!

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.

Abs, Abs, Abs every (other) day

Abs and Arms done today !

I’m going to be very honest but half of the exercises I do, I don’t even know the names for them! So what i’ll do is give the small video clips of them.

2015-03-13_19-22-16_754Ab crunches with weights.

3 sets of 20

love these! They make crunches easier! I always feel like I’m doing my crunches wrong but using the weight to make me slide up sets me to do the exercise with ease and no strain on my neck.

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Ab twists

3 sets till failure

These work the side obliques. raise the legs 45 degrees up, and move the weight side to side. Make sure to face the front and don’t move the body with your arms!

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Leg raises

3 sets till failure

Usually normal leg raises help the lower abdominal muscles but lifting them, increasing the range of movement increases the workout, working into the upper abdominal.

ABs then ARMs

I’ll update on arms next week as I did them vaguely today.

Stairmaster (cardio HIIT)

5 minute warm up

45 seconds level 20, 95 seconds level 2  (13 sets)

Just worked 3 exercises on abs today as I wanted a quick session.

Ling