Happy birthday to me! I'm 35 today. I remember thinking as a teenager that 35 seemed sooooo old. Haha, now I know it's not old, but it's still a bit surreal to be here now. I don't have any exciting plans for today – it is Tuesday after all. After dinner tonight I'll be blowing out candles on the birthday cake I made (vanilla cake with vanilla frosting, in case you were wondering – vanilla is clearly my favorite). And no, I won't be putting 35 candles on the cake, there's no way that they would all fit. Maybe one for each decade?
It's crazy to think that another year has passed. This time last year I was in my toughest semester of my personal trainer program. Mondays and Wednesdays I was at school from 10 am to 8 pm. I had a few breaks throughout the day, but none of them were long enough to make the drive home. Not only was the schedule tough, but so were my classes. I'm very glad that semester is over! Add into that my dad being in the hospital, and I was pretty stressed out. I thought it was pretty funny when my dad was worried about not doing anything for my birthday. All I wanted was for him to be feeling better and back at home!
I bought myself a few things at Sephora last week for my birthday gift to myself. I made out pretty good with the 15% off sale. I got a Tarte skincare set, a Biotherm toner (both of which seem to be sold out right now, otherwise I'd link to them), and a bunch of samples, as always. I'm looking forward to playing with everything.
My day started off with a quick but sweaty cardio session at the gym. I spent 30 minutes on the elliptical. I was having a tough time convincing myself to get out of bed this morning, so that meant that I had to cut my workout a bit short.
And now onto today's lower body workout!
Complete 3 rounds of each 3 exercise circuit before moving onto the next circuit. Rest as much as you need throughout the workout to complete it. For exercises that focus on one side at a time, perform 12 reps on each side. I think it's a pretty straight forward workout. I've included a description of the exercises under the graphic.
With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.
With a dumbbell in each hand. Stand with your feet shoulder width apart. Slowly bend forward at the hips, letting your arms hang down and keeping your back straight. Using your glutes, lift your torso back up to the starting standing position.
Sit down in the leg press machine. Place your feet hip width's apart so that your knees are over top of your toes. Release the safety and push your feet away from your body using your glutes and quads. Once your legs are fully extended, slowly bring your feet back towards yourself, once again using your leg muscles to stay in control of the speed. Repeat. At the end of the set rest the platform on the safety again.
Similar to alternating lunges, instead of stepping straight back with your left leg, you place your left foot behind you and to the right, so that it crosses behind you and return to standing. Repeat with your right foot stepping back and to the left.
With your knees slightly bent, jump to the right and land on your right leg with your left leg bent behind you with your foot just off the ground. Keep your left foot off the ground. Pushing off with your right foot, jump to the left and land on your left foot, keeping your right leg bent and right foot off the ground behind you.
Find something that when you put your foot on it, your knee is at a 90 degree angle. This could be a chair or bench. Step up with your left foot, and pushing off that heel step your right foot off the floor and onto the bench. Immediately step back down with your left foot, followed by your right foot.
On your hands and knees with hands directly below your shoulders and youe knees directly below your hips, move your knee away from the floor and your body so that your thigh is close to parallel to the floor and at a 90 degree angle to your torso. Lower your knee back down to the ground in the starting position. Repeat.
Similar to body weight squats, the movement is the same but your feet are wider apart. Make sure your knees follow your feet, and move outwards and forwards instead of just forwards.
Stand with feet hip width apart. Step forward with one foot so that the forward leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 60 seconds.
Get on all fours with your hands under your shoulders and your knees under your hips. Keeping your knee bent, lift your left leg so that your knee is parallel to the floor and the bottom of your foot is parallel to the ceiling. Lower you leg back down and repeat with the right leg.
Check with your doctor before working out. As always, remember to honor your body and modify this workout for you.
Do you have any birthday traditions?
My name is Fiona and I'm a CSEP certified personal trainer, yogi, soccer player, and foodie (baking is my thing) living in Calgary. Thanks for visiting Get Fit Fiona. I hope you enjoy the sneak peek into my life and the workouts and recipes that I share.