Tuesday, March 1, 2016

Tuesday, March 1st Workout - Leg Day - Thighs, Butt and Calves

Okay, so I went ahead and upped some reps and weights. It was SO freaking hard but in a good way and I managed to do it. I think tomorrow I might need one of those memes with the shaky legged giraffe babies or something lol.

Anyway, the warm up went up to 15 reps per set instead of 10 and I added 15 pound weights to the calf raises. I added a 15 pound weight to the ball squat and upped it to 20 reps a set instead of 15. The hamstring curl and the quad extensions both went up to 20 reps a set instead 15 and the glute bridge went up to one large 30 lb weight instead of 2-10 pounders and also up to 20 reps a set instead of 15. The monster walk stayed the same for now because it's freaking hard enough to do as it is and the lunges went up to 15 reps a set instead of 12.

Leg Day: 70 Minutes

Warm Up:
hamstring kicks - 3x15
quad back kicks - 3x15
calf raises holding 15 pound weights - 3x15

Workout:
Ball Squat - 3 sets of 20 reps with Swiss ball
Hamstring Curl (sitting on bench) using black band (15-20 lbs) - 3 sets of 20 reps
Quad Extensions (sitting on bench) with 10 lb ankle weights - 3 sets of 20 reps
Monster Walk (toes in, elbows up) using  black band (15-20 lbs) - 3 sets of 20 steps in each direction
Glute Bridge (with 30 lb dumbbell on hips) - 3 sets of 20 reps
Split Squat (lunges) -3 sets of 15 reps

Cool Down:
Full Body Stretch

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