Women’s WOD #19 Legs (Feat. Pause Sqauts!)

When developing your legs, the key is time under tension. If you are striving to build impressive, full and toned legs, these sort of exercises are ideal. These workouts are great because they are forcing your leg muscles to tear, which causes the muscle fibers to repair and grow more fibers, thus building stronger, fuller legs. Just doing cardio alone won’t help with building the physique you are looking to have if you want to see that booty grow! If you have been consistently doing my workouts you are on the right path, keep staying consistent and make sure you are getting enough protein, that is a major catalyst and key indicator for building muscle and repairing those torn fibers! You need eat enough protein, otherwise the muscles won’t develop efficiently and you’ll not get the full benefits from this workout! I like to eat (in grams) 2/3 of my body weight, so if you weigh 140lbs, take in 105g of protein during the day. 

Pause Squats (5 second holds, 45lbs)


Static Lunges

4×15 each leg

Pulse Deadlifts


Weighted Lateral Lunges

3×15 each leg


Weighted Med Ball Decline Bench


Make Today Count!



Hey Everyone! I'm really excited to announce that I will be officially starting cooperbrunnerfitness! To give a quick overview, I will basically be discussing concepts or frameworks I've learned through research that I believe are critical to learn to become a disciplined, successful individual in all aspects of life. Your probably wondering.. Why are you all of the sudden deciding to become a blogger? Well... For years I have been studying/reading about influential people (Warren, Gary V, Tony Robbins, Zuck, Jobs..) that began with nothing and incrementally worked their way into becoming successful entrepreneurs. My hope is that while writing these blogs, I can ultimately inspire you to change your life and conquer those challenges you face everyday that block you from your goals. By no means am I saying that everything I talk about is the magic secret to success, but by reading the content I write about, hopefully you can take away some small tips/advice that can help inspire you to create ways on improving your life and the others around you. MAKE TODAY COUNT.

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