Full Week of Workout Videos - Thursday Legs Accessory Home

38 minutes - 347 Calories - Average Heart Rate 121 - Max Heart Rate 145.

• Garmin Heart Rate Monitor Session Link

Location: Home Gym

Light first sets instead of doing a warmup

Strength:

• Leg Extensions x4 sets (Quads)
• Leg Curls x4 sets (Ham Strings)
• Calf Raises x4 sets (Calves)

How to Get Tight Glutes! Butt - Buttocks - Bottom - Backside - Behind - Bum - Fanny - Derrière - Fanny - Rump - Rear - Ass

This YouTube video is both a Video Request and a Muscle Target Zones video all in one!

The Request came to me via an email from Al.

Al aks:

"Would you consider doing a video on building or firming glutes?  I'm keeping it real here....my wife has pointed out my butt is sagging...I'm almost 50 and do stay in shape, but I was never like you...never did sports or wasn't an athlete during my youth, so building up muscle and staying firm is a task. Would be great if you can address this in one of your videos and provide tips for those of us that require more maintenance in that area. I'm free about walking around nude in my house, but I gotta tell you man, a comment like that sticks with you and self-consciousness kicks in. Any help would be great.

Thanks again for your vids."

So as you can see, it's not just the ladies who are concerned about a tight butt! And I too have been victim to my wife mentioning my lack of bum when last year I was pretty lean and perhaps not working my lower half as much as I should have been? Nothing that some CrossFit leg days and lots of heavy squats can't fix ;)

In this Youtube video, I show you some of the best exercises you can do to firm and shape your glutes, many with or without added weight so really anyone should be able to do most of these at home even if you do not have fitness equipment.

Some of the exercise I show in this YouTube Glutes Video are:

• Squats
• Jumping Squats
• Lunges
• Elevated Lunges
• Step-ups
• Hip Raises
• Straight Leg Deadlifts

If you have a Video Request question you would like to ask me, I will do my best to give you an answers, just send me an email using this link...

CrossFit Langley - High Rep Back Squat Workout with Metcon

High rep squats are super tiring and I feel they are one of the best indicators as to not only how strong your legs are but also, how your cardio can cope with extreme demands in a very short period of time. Doing high rep heavy squats burns up your oxygen super fast making your lungs burn and testing your cardio to the max.

We where supposed to do 3 sets of 10 reps using 225 pounds but the boys I was with decided to get it over with and do 2 sets of 15 reps using 225 pounds. So of course I had to do the same. Except I showed them and on my last set I did an extra 5 reps making it 20 reps at 225 pounds. I did space them out a bit at the end only because I was struggling for air, not so much my legs, they felt good and I maybe even had another 5 reps in them if it wasn't for my cardio packing it in first.

We also did equal amounts of pull-ups between our squat sets which did not give us a lot of time to recover our lungs.

This Squat video was filmed at the CrossFit Gym I go to in Langley called Langley CrossFit, and was part of a three section workout that included:

Warmup (3 Rounds):

• 5 x Bar Back Squat.
• 6 x Lunges.
• 100m Row.

Main Back Squat Workout (3 Rounds):

• 10 x 225lb Back Squat.
• 10 x Pull-ups.
• Actually did: Set of 15 Squats - 15 Pull-ups and a Set of 20 Squats - 20 Pull-ups.

Metcon Workout (3 Rounds): 

• 9 x 95lb Barbell Lunges.
• 12 x Box Step-ups.
• 100m Row.

You can see how this workout effected my heart rate and how many calories I burned by clicking on this link.

Back to the Basics - Body Weight Only Full Body Workout

In this "Back to the Basics" YouTube Video I show you a Full Body Workout using only your body weight. Well I bring in some dumbbells for some option add on exercises but they are not required to get a full body workout.

The main exercises I show you are: the push-up, the pull-up and chin-up, the air squat, the single leg lunge and sit-ups and crunches. I show you proper technique along with scalable variations for all levels of fitness even beginners.

Using your body weight with the right exercises and from is a great way to build muscle and shape, and you can even get a cardiovascular workout at the same time if you pick up the pace! This workout can take as little as 10-15 minutes or you can do more reps and sets for a longer more aggressive workout.

Workout Journal - Squats - 265 Pounds for 6 Reps

Still chipping away at the Squats! We all know Squats build a great but (Glutes) and chiseled Quads ;) Anyways, my last Workout Journal entry for squats was almost exactly a month ago and I did 275 pounds for 2 reps. Today at CrossFit Langley we where working on 5 sets of 5 reps increasing our weight as we went up to achieve a maximum weight 5 rep set. My goal weight was 265 pounds and I hit the 5 reps with a bit of juice still left in the tank so I did one more for good measure.

I'm not sure what my max single rep Squat is but hope to get somewhere just over 300 pounds when we do our next heavy weight Squat workout.

Here are the set weights leading up to the 6 rep 265 pound squat set:

• 5 x 135 (Warmup)
• 5 x 185
• 5 x 205
• 5 x 225
• 5 x 245
• 6 x 265 

We finished up the day with a quick 6 round AMRAP of:

• 5 squats @ 135 pounds (nice and deep)
• 6 box step-ups
• 12 lunges

Video samples taken from (www.crossfit.com)