I am dedicating this post to Ms. Ernestine Shepard, the 74 year old body builder who is all over the web.  Check her out and get inspired!!!

Now is the perfect time for these workouts because it’s bikini season.  And when donning the bikini, we cannot help but remember that the abs and the legs (which includes the glutes) are indeed the most troubled spots on the female body and the most in need of attention at the gym.  It’s not that arms and back aren’t important, because it ain’t pretty when those parts get jiggly either. It’s just that a girl can “get by” in a bikini if they’re skinny without building a lot of muscle there.  But if you don’t build muscle in the legs and abs, you just won’t be able to get rid of cellulite and tighten and lift things up properly.  So, here’s a couple work outs in honor of the endeavor of looking really great in a bikini.

First, here’s the leg workout I did the other night (with some shoulders thrown in just for fun and needed definition):

  • First, I ran 3+ miles at a dirt track (next time I will do that after the gym, not before because it zapped my energy)
  • Then, at the gym:
  • cable kickbacks: 12 reps/60 lbs, 10 reps/70 lbs X 2
  • upward row and press up: 8 reps/40 lbs (drop set to) 6 reps/20 lbs, 4 reps/40 lbs (drop set to_ 8 reps/20 lbs
  • calf press Roc It machine: 15 reps/240 lbs, 12 reps/376 lbs, 15 reps/308 lbs
  • lateral raise: 8 reps/50 lbs X 3
  • shoulder press: 10 reps/40 lbs X 3
  • outer thigh Roc It machine: 10 reps/39 lbs X 3
  • leg extension: 10 reps/160 lbs X 3

And here’s the core workout I did last night at the gym (I did a lot of twisting with my lower body to target the obliques, so when you see S that means my knees were straight, L means they were twisted to the left and R means they were twisted to the right.  Where you see them all, that means one set of each):

  • ab rocker: 50 reps/SRLS
  • weighted crunch: 25 reps/70 lbs SRLS
  • hanging leg raise 25 reps/ SRL
  • lower back Roc It machine: 15 reps/124 lbs, 10 reps/150 lbs, 15 reps/124 lbs
  • mid row Roc It machine: 10 reps/164 lbs, 10 reps/143 lbs, 10 reps/130 lbs
  • standing twists: 5 minutes/with two 10 lbs dumbells
  • treadmill: 5.5 mph/ 15 min/ 135 cals
  • elliptical machine: ramp 16/level 10-12/15 min/ 130 cals

And, as always, remember to eat lots of vegan protein in order to build muscle!  Just look back through some of my past blogs and you will see tons of examples of meals, or read my articles on vegan protein or soy that you will find links to on the home page.  Enjoy!

 

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