This month has been a pretty good one for ol Cheng so far. Lets seeee, what happened…
First, I FINALLY received my certificate for passing my CIP courses (Chartered Insurance Professionaaaaal, can I get a whatwhat). Goodness gracious that took me almost 3 years to write 10 exams! Ya! TEN! But it’s cool because now I have the letters beside my name in my signature, and that means that you’re important.
Second, I got a promotion at work =D Which basically removed the word ‘associate’ from my title, and I was also blessed with a Blackberry Leap. AKA my portable email machine. Seriously though, how does Blackberry still exist?! The Maps App didn’t even have a transit option (womp, womp).
Third, if you signed up AGES ago to be on my newsletter list, you’ll see that I finally started… a newsletter! I’m working to push one out every two weeks in hopes of getting closer with you guys and sharing information that I may not post on here. If you want to be a part of it, just sign your cute soul away on the right (under where it says Newsletter).
I am planning on heading back home to Calgary at the end of the month to visit my family. So far I only have my plane ticket booked BACK from Calgary to Toronto (I try to be as unorthodox as possible) so i’m still looking for a way there. Just praying that flight prices will go down in the next… two weeks.
I guess i’m on a bit of a lower body workout kick these days. Last week I published a post on my three favorite lower body exercises to do without needing a barbell. I realize that lots of people don’t have gym memberships and still (obviously) want effective exercises to target their glutes.
I liked this workout because it was high intensity with a good mix of plyometrics, resistance training, and muscle loading.
Powerful Lower Body Workout That Will Make Your Legs BURN
Perform each exercise for 30 seconds on, 10 second rest. Intermediate: 4 Rounds. Advanced: 5 Rounds.
1. 3 Squat Pulses to Jump: Start with your feet slightly wider than hip width apart, toes pointed out slightly. Bend at the hips and knees, until your upper legs are parallel with the floor. Extend your knees slightly, and pulse up and down for three reps. On the third rep, extend your legs fully and jump as high as possible. Land back in the squat position and repeat.
2. Lateral Box Jump Overs: Find a box about 1-2 feet high. Start with your right foot planted firmly on the box, with your opposite arm up (as if you were running). Using your momentum, push down onto the planted foot and jump your body laterally across the box, switching the top foot as you do this. The foot on the ground should not be used for power, but rather it should all come from the foot on the box.
3. Dumbbell Thrusters: Begin with your feet shoulder width apart, with two dumbbells in your hands (I used 15 lbs). Hold the dumbbells up by your shoulders, with your palms facing in. Squat down until your upper legs are parallel with the floor. As you extend your legs, drive your arms up and press the dumbbells over your head. Bring your hands back down slowly to your shoulders, as you go straight into the next squat.
4. Walking Lunges: Use the dumbbells from the previous exercise, and hold them in both hands. Step out with your right foot about 1-2 feet in front of you. Lunge down until your front leg is at a 90 degree angle. Ensure that your knee does not go over your toes. Press through the heel of the front foot, and stand up bringing your legs together. Repeat the lunge on the opposite leg. Avoid letting your body lean to the side as you come out of the lunge – all of the strength should be coming from your glutes and heels.
Let me know if you try out this workout!
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