Wednesday, January 27, 2016

Wednesday, January 27th Workout - Leg Day - Thighs, Butt and Calves

The last time I did leg day I felt like the hamstring curl and the quad extensions were a little too easy so, with my trainers' approval, I went up to 10 lb ankle weights instead of 5's on the quad extensions and from the green band (10-12 lbs) to the heavier black band (15-20 lbs) and felt like I got a much better and tougher workout. I also held the moves for about 3 seconds each which also made me work harder.

No cardio today because now my lower body is exhausted but planning for it with push day tomorrow!

Leg Day: 65 Minutes

Warm Up:
hamstring kicks
quad back kicks
calf raises

Workout:
Ball Squat - 3 sets of 15 reps with Swiss ball
Hamstring Curl (sitting on bench) using black band (15-20 lbs) - 3 sets of 15 reps
Quad Extensions (sitting on bench) with 10 lb ankle weights - 3 sets of 15 reps
Monster Walk (toes in, elbows up) using  black band (15-20 lbs) - 3 sets of 20 steps in each direction
Glute Bridge (with 10 lb dumbbells on hips) - 3 sets of 15 reps
Split Squat (lunges) -3 sets of 12 reps

Cool Down:
Full Body Stretch

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