Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
1. Chair Squat
2. Ball Pull
3. First Position Plie Squat
4. Hip Thrust
5. Front Weighted Squat
6. 2nd Position Plie Squat
7. Single Leg Extension (right)
8. Single Leg Extension (left)
9. Pistol Squat (right)*
10. Pistol Squat (left)*
*I did 5 reps per leg of pistol squats 2X today. With this exercise go as low as you can, and push through the heel to get back up. It’s a difficult exercise so don’t worry if you have difficulty with it. Focus on going at your own pace. Variation: Sit on a chair or bench with one leg extended in front of you. Without using your hands stand up on one leg.
My ankle is feeling much better so I am back to working out! This is a challenging workout, but I left out any jumping because I didn’t want to over-do it my first day back. I am looking forward to getting back to some of the dynamic movements, but long term health is more important to me than pushing through a workout and risking further injury.
I used two 20 lb dumbbells during this workout, and really focused on using proper form during each movement. End result: I was dripping in sweat when the workout was over, and my ankle still feels great.
I made a great dinner in the crock-pot today, pulled chicken with spinach and tomatoes. I love being able to eat healthy, and still get all of my errands done. We started our Christmas shopping, and I got to visit one of my favorite book stores. I left with two biographies: Einstein and Sophia Loren.
Don’t forget to incorporate things that you enjoy into your lifestyle. 🙂 I am going to relax and read in front of the fireplace with Jesse and my cats.
Have a great night. I’ll see you tomorrow!