Journey Back To Strength 11

Making A Big Move – includes Ava’s Legs & Abs Workout

Journey Back To Strength 11 - Making A Big Move – includes Ava’s Leg & Abs Workout
Where to start? Well, I guess by saying that I now live in Boca Raton, Florida. Sort of a sudden move—though, I have been contemplating it for a while. I am from Florida, and it just feels so good to be in the relaxed and much slower pace here in Florida. Interestingly, I have always wanted to live in Boca Raton, but I have always lived in the areas just around Boca. So, I guess I finally made it.

My New/Old Gym

As for training, I am back at my gym I used to train at before I moved to New York in early 2012. Last night, I went in and trained legs and abs. The gym was large, QUIET and relatively empty. What a dream! See my Blog 5 for my NY gym experience.

Here’s what I did…

LEG ROUTINE

Stiff Leg Dead Lifts
2 warm up sets
3 sets of 8-12 reps

Leg ExtensionsSingle leg
3 sets of 12, 10, 8 reps

Journey Back To Strength 11 - Making A Big Move – includes Ava’s Leg & Abs WorkoutFree Motion Deep SquatsJust below parallel
3 sets of 8-10 reps

Glute-Ham Raise
3 sets of about 5 reps (I haven’t done these in a while, and they were challenging!)

Seated Leg Press Feet high and narrow on board
3 sets of 6-8 reps

Single Leg Standing Leg Curls
2 warm up sets
3 sets of 8-10 reps

Seated Calf Raises
3 sets 8-10 reps
2 drop sets, reducing weight by 20 lbs for each drop

Standing Calf Raises
3 sets of 6-8 reps
1 drop set, reducing weight by 20 lbs for each drop

Seated Hip AbductionSlightly raised on seat so thighs are parallel to ground
3 sets of 12 reps

ABS

Journey Back To Strength 11 - Making A Big Move – includes Ava’s Leg & Abs WorkoutStability Ball Crunches
3 sets of 5-10 reps

Captain’s Chair Leg RaisesTargeting lower abs
3 sets of 5-10 reps

Knee-upsSeated on bench
3 sets of 20 reps

Free Motion Trunk Rotations
2 sets of 10 reps

Getting Settled

As you can see by my “new apartment” pictures, I have quite a ways to go to get settled. So between updating you, unpacking, getting meals in and prepared and training, my days are quite full while I am getting adjusted.

Journey Back To Strength 11 - Making A Big Move – includes Ava’s Leg & Abs WorkoutI am kind of excited to have another car. I turned over my lease in New York, as I absolutely couldn’t drive in Queens. It is total chaos there, and I didn’t want to get my car banged up. So my first day here in Florida, I went and got a new car. I think I like it, but I haven’t had a chance to really absorb a new car or really anything just yet.

Ricky and Jimmy (my cats) LOVE their new home—even though they weren’t too thrilled about the drive here. But once I gave them a new view and fresh warm air to take in, I think they are pretty happy.

Also, I did submit an application for the 2014 Ms. Figure International last week. If I get an invite, I will be sure to let you know.

I am training hard, and threw in a “selfie” I took last night. I think I am dropping a little weight, and now that I am back home, it is on!

Looking forward to things getting settled here, and I will have to shake someone down at the gym to get some training pictures as I progress on my “Journey Back To Strength.” I feel like I am my old self again, and with my new found environment, attitude and renewed inner strength, I just know things will fall into place.

Until next week, keep pushing…I sure am.

Ava Cowan is an IFBB Figure Professional, a CPTS® and full time online coach and consultant for women of all fitness levels.

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