As many of you know, I have decided to design a fitness program for myself in addition to doing a round of Turbo Fire. These first few weeks will be pure experimentation. I am discovering and learning how my body reacts to each exercise, weight requirements, and how each exercise can work together to enhance results.
This was the line up for my leg’s experiment:
- Warm up. (10 minutes)
- Stretch. (Legs/back)
- Weighted ball Squats. They were not challenging enough for me. (1 set)
- Weighted Smith Rack Squats. (3 set of 15 reps)
- Multi-planar Step-up. This was done to a weight bench step height. (1 minute in each direction)
- Weighted Step-up. This was done to a weight bench step height. (3 sets of 15 on each leg)
- Elevated 3 directional lunges. This was done to a step heightof approximately 18-24 inches. (3 sets of 15)
- Weighted donkey kicks. (3 sets of 15 on each leg)
- Box jumps. This was done to a step height of approximately 18-24 inches. (1 minute)
- Power Jumps. (1 minute)
- Turbo Fire- Fire 45.
Resistance training segment was performed as a circuit! My goal is to train in the areas of stabilization, resistance and reactive training!
I was not nearly as sore this morning as I had hoped. I actually did not feel the workout at all so I have to find different exercises and play with these a little more to find the right level of training for my body. As you know the FIRST time you do most workouts you will be sore. At least that is how it works for me. 
I would love your suggestions and if there are leg exercises that you like that are challenging!
Today is my chest and back experiment!! I can’t wait!!!
Hi Christina!
That sounded like a challenging Rig-a-roe to me! Just some questions I would ask myself If I wasn’t sore enough…or didn’t find my legs filling up to failure…(like I like it..)
How much weight on the ball squats?…were the squats a variety? Wide knee closed knee as well? Everything else seems like I would be gasping. Did you do 2 or 3 rounds of this, or just one? Maybe that entire workout should be at a faster pace… and do the entire thing 3 times.
Would that provide you with the amount of soreness you need to feel the next day?? haha… Especially AFTER that, your 45 minute TF?? I know MY legs would be Jello! Makes me want to TRY!! I just need TF now! This all sounds great!!!
I am SOOO sore today!! I am going to hit another leg day. I can def try some different squat forms. I need to increase my weight though for sure. I did 3 sets of each of these exercises. It would have taken HOURS to do 3 rounds. lol!! I did do it as a circuit to increase cardio output. I was smoked but I wanted muscle failure and I never got it. I hate that about legs… It is hard to hit failure. Thank you for all of your input!! You are awesome!!
YOU DEF NEED TF!! It is AMAZING!! It is on of my favorites for sure!!!