Wednesday, April 27, 2016

Wednesday, April 27th Workout - Leg Day - Thighs, Glutes and Hips

Woohoo for getting through leg day! No cardio because my knee doesn't feel great and tomorrow's yoga DVD will depend on how the knee feels. It'll either be the Candlelight Yoga one again if the knee is iffy, or the new one I haven't tried yet that's more work and movements if the knee feels okay.

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) - 6 sets with weights held between feet:
5lb dumbbell - 20 reps, 8lb dumbbells - 15 reps, 10lb dumbbells - 10 reps,  10lb dumbbells - 10 reps,
8lb dumbbells - 15 reps, 5lb dumbbell - 20 reps
going back and forth with
Incline Prone Dumbbell Hamstring Curl with 5 lb ankle weights (per ankle, total weight 10 lbs) 6 sets with weights held between feet:
5lb dumbbell - 20 reps, 8lb dumbbells - 15 reps, 10lb dumbbells - 10 reps,  10lb dumbbells - 10 reps,
8lb dumbbells - 15 reps, 5lb dumbbell - 20 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

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