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For the past five weeks, my sister and I have been going to the gym four to five times a week. It has been great having her by my side so we can encourage one another. Having a partner in the gym is something I recommend just for the accountability aspect of it. We don’t take any excuses from each other and push each other more and more each time we are there. My muscles are starting to show, and I’m loving it. I am also loving the amount of energy I have when I wake up in the mornings because of working out. Although I’m loving it and loving the results, it hasn’t been the easiest. Getting to the gym is the first step but knowing what to do once you’re there and when you get home is another.
I’ve included below a few leg exercises and the perfect Protein smoothie for when you get home. Now, remember. You can get to the gym and drink your smoothies and see some results, but the real results will not show up until you start eating healthier. Clean eating helps produce results faster.
With the Dumbbell squats with Bench Support, you will take your dumbbells, stand with your feet at shoulder length apart, keep your back straight and squat as close to a 90 degree without hitting the bench behind you. Do this 3 reps of 10 with a rest of 1 minute between. If you don’t own any dumbbells, you could check out these Strength and Fitness Supplies so you can use them at home.
With the Hip Abduction, using the cable machine, lower the cable all the way to the ground and using one leg at a time cross over in front of your body. Do this 3 reps, 10 times each rep. Rest one minute between reps.
Bulgarian Split Squats: Pick up your dumbbells again, place one foot on the bench behind you, balance yourself and squat leaving your food on the bench. Do this 3 reps, 10 times each rep, resting one minute between each.
Now, the Glute Kick Backs may look easy but when you leave them for the last workout, they are everything but that. While flexing your abs and butt, kick back one leg at a time and bring it back down. Do this 3 reps, 10 times each, resting one minute between reps.
You’ve now finished your workout and it’s time to head home and make a delicious protein shake. Make sure before we get started, you head to Walmart and pick up EAS 100% Whey Protein. You can find it in vanilla and chocolate. I prefer the chocolate but this shake will work with both. Before you leave the store, you will want to pick up some fresh fruit. I like to buy frozen fruit to help my shake have more of a slush blend.
WHAT YOU WILL NEED:
- Fruit (I use frozen)
- Organic Apple Juice
Start by adding your spinach, then you will add your fruit, protein, and apple juice then blend. Very simple and it tastes amazing.
Don’t forget to check out the New NBC Show S.T.R.O.N.G where EAS® products will be featured on the June 2nd episode. (9pm EST 8pm CST)
In case you need help finding the EAS 100% Whey Protein here is a picture of where it is located at your local Walmart 🙂 If you were wondering why I use EAS 100% Whey Protein it’s because it helps build stronger and leaner muscle, has 30g of protein (30g of protein is the ideal amount your body needs to recover after a workout), there is no proprietary blends and has no fillers or added sugar.
Do you have a favorite protein shake? If so, I would love to read your recipe and try it. Post your recipes in the comments, please.
Don’t forget if you use your Ibotta app you can earn $3.00 when you buy EAS® 100% Whey ProteinEarn or $1 when you purchase EAS® AdvantEdge Carb Control. Happy shopping 🙂
Stacey Werner says
Leg workouts are so tough, but definitely worth it for women! As for smoothies, I like to put chocolate whey protein powder, peanut butter, banana, spinach, milk, and ice. It is so good… almost seems like I’m cheating.
Erin @ Loop Looks says
Glute kickbacks are great because, like you said, they work everything! Have you ever tried them using the cable machine? Whew!