Go to the Gym! Here's your Wednesday Workout

You know what really grinds my gears?

Hearing people say they don't have time or energy to work out.

Really? You don't have 30-45 minutes to exercise each day, nonetheless, even 2 days per week? 

That makes you officially the busiest person on planet Earth!

Yet, I'm sure there's a block of 30 minutes in the day where you could lift weights or at least do bodyweight resistance exercises if we really looked at your daily activity. 

As far as the energy complaint is concerned, understand this: your body provides you the energy that you need based on what you regularly do throughout the day. So if you never do any strenuous physical activity, your body doesn't adapt and provide you with excess energy. 

Exercising regularly is the best way to increase your energy levels!

If you have an energy problem, it would behoove you to do some strenuous, muscle building exercise regularly. People that workout frequently tend to be very energetic. Exercise doesn't drain you of energy – it boosts your energy levels long term (not to mention all the other infinite positive benefits it provides. We know, without a shadow of a doubt, that exercise – specifically resistance exercise (lifting weights) – is the best medication in existence). 

Now, I totally understand if you lack motivation or knowledge of what to do in the gym (or in your living room). That's where I come in.

As far as motivation is concerned: quit being lazy. You don't want to live your life mentally weak and physically lazy. Be a doer. God gave you one body and HE designed it perfectly. It's sinful to destroy the body that was so expertly and lovingly designed. Train your body to be able to do awesome stuff while also looking awesome. Imagine how....awesome...life could be if you committed to 3-6 workouts per week! It only takes about 30 minutes per workout!

Take this Socrates quote into consideration: "It is a disgrace to grow old through sheer carelessness before seeing what manner of man you may become by developing your body of strength and beauty to their highest limit."

Well-said, my Greek philosopher friend. Well-said.

As for my promise in helping you if you lack the knowledge of what to do, here's today's workout. It's a Leg Day.

Warm up: 1-2 sets of any ab exercise you like. I'm probably going to do either ab wheel rollouts or frog situps. 1-2 sets of banded glute bridges. Put a glute loop resistance band around your knees and perform 10 reps, holding the top position of each rep for 5 seconds.

Exercise 1: squat, leg press, or split squat variation. 2-3 sets x 6-12 reps. I'm going to do Bulgarian split squats. Choose any squat variation that suits you. Yes, that includes leg press, goblet squats, back squats, standard split squat, etc.

Exercise 2: Romanian deadlift (or stiff leg deadlift) variation. 2-3 sets of 10-15 reps. I'm going to do single leg Romanian deadlifts.

Exercise 3: secondary squat or lunge variation (step ups, lunges, single leg box squats, another split squat variation, etc). 2-3 sets of 6-12 reps. If you prefer, you could do 10-15 reps per set here, as well. I prefer high reps with a lot of these leg exercises. I like the pain. I'm going to do single leg box squats to a 16 inch box today for this slot. 

Exercise 4: kettlebell swings or hip thrusts or hamstring curls. 2-3 sets of 10-15 reps. I'm going to do 1 hand kettlebell swings today.

Exercise 5: calf raise variation. 2-3 sets of 10-15 reps. I'm probably going to do single leg calf raises today.

That's the entire session. A quick 3-5 minute warm up followed by 10-15 working sets (5 exercises each done for 2 or 3 sets). That should take you anywhere from 30-45 minutes to complete. 

The best part, you can do this workout every week, once or twice per week. If you like variety, pick a couple of different variations for each exercise and alternate them every 2-3 sessions. 

Now go out, make yourself proud, and build some jacked, strong, and impressive legs and glutes!

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