Free weight leg workout

Workouts, recipes, motivation, tips, and advice all right to your inbox! Subscribe to using the red bar up at the top of the page.

 free weight dumbbell barbell leg workout tone tighten

Have you added weights to your strength training routine yet? Resistance training is the only way to increase lean muscle in your body. This, in return, boosts your metabolism, burns more fat, and contributes to that “toned and tightened” look that most of us are after. Today I am sharing one of my favorite leg routines that you can do with free weights. So grab your dumbbells/barbells/plate weights and let’s get to work!

Screen Shot 2015-09-29 at 10.46.14 PMPersonally I do this routine in the gym with a combination of dumbbells, barbells, and even some of the plate weights. However, you can do all of these exercises at home if you have the right dumbbells. Here are the ones that I have at my house – I love them because they are super versatile and relatively inexpensive!
The Workout
Walking Plate Lunges10 Lunges each leg
overhead lunge
Hold a plate (or dumbbell or even barbell) above your head while performing alternating walking lunges. Great for the quads and glutes as well as the core and shoulders!

Goblet Squats20 reps
goblet squat
No better exercise than squats for the butt! Dumbbells or kettlebells for this one.

Repeat three times and then move on.

picture divider tone and tighten
Bench step-ups10 each leg
barbell bench step up
Elevate your game by performing step ups on to a bench or stair with a fixed barbell across your back.

Hip thrusters20 reps
barbell hip thrust
Works best with a barbell or a plate weight. Concentrate on really contracting your glutes to raise your hips up towards the ceiling.

Repeat three times and then move on

picture divider tone and tighten

Curtsy lunge – 10 each leg
curtsy lunge
Adds lateral movement and slight rotation to the lunge to kick on the hip abductors (outside of the hips). Try it either holding dumbbells or with a bar across your shoulders.

Heel Raises – 30 reps
weighted heel raise
Just because we can’t forget about the lower leg! Holding dumbbells results in a bigger burn in the calf muscles – you get bonus points for doing it off the edge of a stair!

Repeat 3 times and then you’re done!!

Screen Shot 2015-09-29 at 11.07.59 PM
Make it happen,
free weight leg butt workout tone tighten

Why I’m A Gay Man Who Doesn’t Drink Alcohol.

bartender_161951Being gay and drinking alcohol go together like Mary Kate and Ashley. Or so most people think.

I’m a gay man and I’ve never had a drink. When I was a young boy, my father gave me a sip of his beer. But that’s it.

And when I share this information, other gay people are usually dumbfounded. And that’s because so much of gay culture – from brunch (which everyone knows is the gayest meal of the week) to pride and parties – centers around the consumption of alcohol. Alcohol has become a backbone of our community. In fact, the modern gay rights movement even started in a bar!

Of course, straight people drink, too. But gays out-drink our straight counterparts by some 16%.

And I get it. It’s easy to see how growing up in a homophobic or traumatic environment could increase the likelihood that someone might seek to reduce their stress through alcohol consumption or even alcohol abuse. The dots are easy to connect. But instead of being an opportunity for introspection and self growth, the conversation around alcohol consumption is often reserved for punchlines and jokes.

When I was around 14, my grandfather made me promise him that I wouldn’t drink. It had nothing to do with me being gay. Instead, it was because his father was alcoholic – and my grandfather didn’t want me to follow in his footsteps. Considering that genes are responsible for about half the risk of alcoholism, I understand my grandfather’s motivation. And for me, the decision not to drink was a simple as keeping a promise to someone that I love.

Many sober prides and festivities later, I’ve kept my promise. And though it was never my intent, I’ve stumbled into enjoying the benefits of sobriety. With the average American spending 1% of their income on alcohol, my wallet has benefited.  With alcohol hindering muscle growth and function, my body has benefited. And with excessive alcohol consumption leading to a whole slew of problems including high blood pressure, heart disease, stroke, liver disease, colon cancer and many more, my health has benefited.

I know the benefits of sobriety because I live them. But from the outside looking in, I can see how the occasional drink during dinner might be nice. But I also can’t help but wonder if alcohol is really deserving of the throne we’ve placed it on? What has it really done for us as a community or as individuals? And are those benefits really worth the price we have paid (and continue to pay) for making it so central to our culture?

I don’t have those answers. But maybe you do. In the comments below, let me know.