Monday, April 11, 2016

Monday, April 11th Workout - Leg Day - Thighs, Glutes and Hips

Today did not start off well. I slept, maybe, 3 hours last night, all after 3 am and I have no idea why so I spent half the day catching up on sleep and another big portion of it working on the pug portrait. I wasn't even sure I'd be able to work out but by 6 I started feeling way less dizzy so I got off my butt and did leg day and I feel great!

There's no cardio today because it's already past 7:30 and I sweat so much during the leg workout and my heart rate was way up so I think it counts.

And wearing sneakers made all the difference in being able to hold dumbbells between my feet for the quad extensions and hamstring curls and they made the monster walk easier as well!

Tomorrow is gentle yoga day and I'm trying out a new DVD that I haven't done before!

Leg Day - Thighs, Glutes and Hips - 60 Minutes

Basic Warm Up

Workout:
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 5 lb ankle weights (per ankle, total weight 10 lbs) - w/5 lb dumbbells between feet - 2 sets x 20 reps and w/8 lb dumbbells between feet - 4 sets x 15 reps
going back and forth with
Incline Prone Dumbbell Hamstring Curl with 5 lb ankle weights (per ankle, total weight 10 lbs) - w/5 lb dumbbells between feet - 2 sets x 20 reps and w/8 lb dumbbells between feet - 4 sets x 15 reps

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

No comments:

Post a Comment