Thursday, January 3, 2013

Lose Weight after Pregnancy - The Wet Noodles Workout

I know "wet noodles" isn't a pretty name for a fashion and beauty blog, but this workout was tough enough to turn my legs soft, like wet noodles. Get it?

I wanted a challenge today, and created this leg workout on a whim. If you have an hour and access to the gym, please give it a try. Don't hesitate to let me know if it worked or not.

Part 1: Run

Duration: 20 minutes
Equipment: Treadmill
 
  • 3 minutes | 5.6 - 6.0 mph | 0% incline (warm up)
  • 2 minutes | 7.2 mph | 0% incline 
  • 3 minutes | 6.4 mph | 1% incline
  • 2 minutes | 7.4 mph | 0% incline
  • 3 minutes | 6.6 mph | 2% incline
  • 2 minutes | 7.6 mph | 0% incline
  • 3 minutes | 6.8 mph | 3% incline
  • 2 minutes | 7.8 - 8 mph | 0% incline       
Cool down with jogging or walking as needed.

** Note: Don't do this if you want to look pretty. I was soaking in sweat afterwards, like a filthy animal.

Also, set your own speed (above are just suggestions). Just make sure you push yourself (a.k.a sweating like a filthy animal).

 
Nike Flex Run - Best Running Mates Ever!

$30 at Fred Meyers - score!

 

 

Part 2: Squats


Duration: about 10 minutes
Equipment: Smith Machine
Suggested weight: 1/5 of your body weight, on each side of the bar. (I started with 25 lbs each side.)
  • suggested weight | 12 reps, regular
  • suggested weight + 2.5 lbs each side | 12 reps, hold for 2 seconds (down) each rep
  • suggested weight + 5 lbs each side | 12 reps, hold for 5 seconds (down) each rep
  • Rest for 2 minutes
Do above 3 times.  

Smith Machine.

Part 3: Leg Press and Calves


Duration: 5 minutes (no rest in between)
Equipment: Leg Press Machine
Suggested weight: your body weight  

Leg Press
  • Feet together | 10 reps
  • Feet shoulder width apart | 10 reps
  • Feet wide apart (like sumo squat) | 10 reps
  • Feet wide apart (like sumo squat) | 10 reps 
  • Feet shoulder width apart | 10 reps
  • Feet together | 10 reps
Calves Raises
  • Seated raises | 10 reps
  • Seated raises | 10 reps | hold for 2 seconds on each rep
Leg Press
  • Feet together | 10 reps | hold for 2 seconds on each rep
  • Feet shoulder width apart | 10 reps | hold for 2 seconds on each rep 
  • Feet wide apart | 10 reps | hold for 2 seconds on each rep
  • Feet wide apart | 10 reps 
  • Hold for 5 seconds on last rep
  • Feet shoulder width apart | 10 reps
  • Hold for 5 seconds on last rep
  • Feet together | 10 reps
  • Hold for 5 seconds on last rep
Calve Raises
  • Seated raises | 10 reps
  • Seated raises | 10 reps | hold for 2 seconds on each rep
Leg Press
  • Feet together | 10 reps
  • Feet shoulder width apart | 10 reps
  • Feet wide apart | 10 reps 
Again, no rest in between sets.


Leg Press Machine


Weekly Weigh In


116.6 - Yea! Sweating like a filthy animal worked :O)




Lastly, a little motivation for all new moms out there.



This is not me, but I wouldn't mind her tenacity.
             

Have a happy and fit Thursday, girlies!





2 comments:

  1. You are doing great and definitely working hard in getting back into shape!

    ReplyDelete

Thanks for stopping by. Comments, links and constructive criticism welcome. Negative, attacking, snark-y commenter - you can still comment, but at least have the courage to show yourself.