Leg Day Ideas & Zucchini Tater Tots !

Need some ideas for the 

next time your working

them gluteal muscles!?

ohhh the beloved leg day : )

Leg day actually is my favorite because

there are SOOO many ways to work different

muscles in your lower body. The options are endless!

Here's a few of the exercises that I enjoy

and try to incorporate into my routine
ps. the videos turned out a little silly, but you get the point !

SQUAT

I either use a barbell or the Smith machine.

In this picture I am squatting 50lb.

With the smith machine I can add on a lot more weight because of the

fact that this machine is pretty much helping guide the squat.

ps. do not push your elbows as far back as I am in this clip,

thats a no-no on my part. 

"Keep your elbows as tucked in as you can" -Crossfit Champion Chris Vrakas ..lol

^^  This is a Smith Machine. I've realized a lot of people do not

know what this is. It's also great for calf raises!

WHY SQUAT!?

 Squats promote more muscle growth across the 

whole body than any other movement 

AND

Squats help you build lean muscle mass but will in turn

 raise your metabolism and you will burn more

 calories throughout the day and night

Convinced yet?

DEADLIFT

I am sort of a newbie to the dead lift world. 

Form is SUPER important in this exercise as it is easy to throw out

your back or lift with your neck, as I am learning.

Why Dead-lift!?

 Strengthens lower back better than any exercise

 which will help improve your posture

AND

Works glutes, hamstrings, adductors, and lumbar

erectors (lower back) aka. the whole posterior chain, aka. important!

Side Shuffle

This is a great way to get your heart rate 

back up and pumping

One thing I would do differently in this video

would be to get in a lower squat

Other than that, this is a great exercise to

again work your adductors and gluteal muscles!

WEIGHT SUMO QUAT ON BOSU BALL

Okay..this exercise is SO extremely difficult!

This is a great way to work on your balance, for sure,

while getting your squats in as well.

Cable Kick Back

 my favorite exercise!

Performed using a pulley, this works your 

hamstrings and glutes.

I usually do 3 sets of 20 

& with each set I add on more and more weight

ZUCCHINI TATER TOTS

Ingredients:

1 medium zucchini

1/3C Flour

Salt & Pepper

1 egg

2tbsp Flax Meal

1 string cheese stick

Directions:

1. Preheat oven to 400F.

2. Cut zucchini long ways, then 

horizontally making chunks

3. Throw zucchini chunks into a large bowl

4. Sprinkle Flour, Salt, Pepper, and any other seasonings that you prefer 

into bowl with zucchini

5. Whisk egg in a separate bowl

6. Cut up cheese stick & place into a food processor

Process until parmesan texture forms

7. Mix flax meal and cheese into another separate bowl

8. Take a few zucchini pieces at a time out of the

flour mixture, dunk into egg, followed by flax meal mixture.

9.Place breaded zucchini onto a baking sheet covered in

a non-stick mat, parchment paper, or cooking spray

10. Bake for 15 minutes, or until cooked

So delicious!

& YES, i paired it along side some boiled snap peas 

and green beans with roasted garlic : )