Thailand Leg Workout

Hammie Curl on Stability Ball

It has been a while since I’ve blogged about my workouts. I’ve been too busy the last month or so. Going to change that starting today. I have been blessed with the the opportunity to spend the next few weeks in Thailand to slow things down and reset. I’ve really eased up on my upper body work as I’m waiting for an achy shoulder to heal.

I’ve been here in Thailand for nearly a week now. Not quite adjusted to the time difference, but feeling the need to get a new routine established.

Workout Description

Thailand Date: 16 March 2023 | Start: 07:20 | Finish: 0800

Warm up: 10 minutes of Jump Rope Muhammad Ali style. This used to be a part of my standard warm up 10 years ago. I don’t even know how long ago it’s been since I’ve done this. In fact, it has been over a year since I’ve even been able to do it. Extremely thankful for this, even though it is a far cry from being able to do it like I remember. It will get better.

Legs: Mostly body weight work. Leading up to my back surgery last year, my workouts had been steadily losing intensity. I feel ready to get back to hard and heavy training, however, the long period of easy work has left me with some functional weakness. My hamstrings, knees, and not to mention I haven’t run more than a few feet in years. I know the best shape of my life is still ahead of me. I just need to be patient.

I did a total of six different exercises. Alternated sides and then moved to the next exercise. Originally, I had planned on doing 7 reps per side/set for 7 total cycles or supersets. After the first cycle however, I realized that was just too ambitious. Settled on 3 good supersets. I used a couple of light kettlebells I just purchased for balance more than for the resistance. Feeling the work and hoping it that was just about right for today. Here’s what each superset looked like:

• Patrick step ups with one outstretched 6kg kettlebell, 7 reps each leg
• Close stance incline board squat with 6kg kettlebells each hand
• Hammie curls on stability ball, 7 reps
• Split squat with 6kg kettlebells each hand, 7 reps each leg
• Tib raises, 7 reps first superset, then 10 for sets 2 and 3 (not enough work)
• Sprinter leg raises, 7 reps, then 10, and could have done more reps for this one as well

Cool Down: Dragon roll. One minute to the left, one minute to the right. Repeated for a total of two minutes each side.