Thursday, March 31, 2016

Thursday, March 31st Workout - Leg Day - Thighs, Glutes and Hips

I had a couple of issues with today's workout.

This was my first day doing the full Leg Day of Phase 2 and for the seated quad extensions and the prone hamstring curl I was supposed to hold dumbbells of varying heaviness (depending on number of reps performed) between my feet and I wasn't able to hold those dumbbells at all. I don't know if the problem was my feet or what but I ended up switching to all of my ankle weights (doubling up on both legs) but even that only came to 7.5 pounds per leg when it should have been 15 lb dumbbells.

I'm hoping I can keep using ankle weights (waiting to hear back from my trainer) and if so, I'll by heavier ones this weekend. Other than that the workout went well. Absolutely exhausting, especially the last few sets of squats, but I did it and I'm pretty proud of myself.

Tomorrow is gentle yoga day!! Using a the Crunch "Candlelight Yoga" DVD and I've always loved that one so I'm looking forward to it!

Leg Day: 65 Minutes

Basic Warm Up

Dumbbell Swings holding 10 lb dumbbell - 3 sets of 20
going back and forth with
Monster Walk (23 steps each way) using red band (15-20 lbs) - 4 sets back and forth

Seated Weighted Quad Extensions with 7.5 lb ankle weights (per ankle, total weight 15 lbs) - 1x20, 1x15, 1x12, 1x10, 1x15, 1x20
going back and forth with
Incline Prone Dumbbell Hamstring Curl with 7.5 lb ankle weights -1x20, 1x15,1x12,1x10,1x15,1x20

Heavy Weighted Squat holding 15 lb dumbbells - 4 sets of 12 reps
going back and forth with
Thruster Squat with 3 lb dumbbells - 2 sets of 12 reps

Cool Down:
Full Body Stretch

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