Tuesday, May 10, 2016

Tuesday, May 10th Workout - Leg Day - Thighs, Glutes and Hips

I decided to make parts of this workout a little harder so I upped the resistance band for the monster walk from red (25-30 lbs) up to the orange band (35-40 pounds) and it definitely made the workout tougher. I also dropped it back to 3 sets down from 4 because of the band addition but it's the band that really made the difference.

I also used 10 lb ankle weights for the quad extensions and the hamstring curls instead of 5's and added dumbbells to that (you can see all the details below) and my legs are definitely feeling it!

I ended up bailing on the cardio though because my legs were wiped out exhausted but I should be able to do some decent cardio tomorrow after my yoga workout!

I also had oatmeal (which was delicious) about 1.5 hours before starting the workout for the good carbs and will be having a high protein dinner per my trainer.

Leg Day - Thighs, Glutes and Hips - 46 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 orange band 35-40 lbs) - 3 sets back and forth

Seated Weighted Quad Extensions with 10 lb ankle weights (per ankle, total weight 20 lbs) - 6 sets with weights held between feet:
no dumbbell - 20 reps, 3lb dumbbell - 15 reps, 5lb dumbbell - 10 reps,  8lb dumbbell - 10 reps,
5lb dumbbell - 15 reps, 3lb dumbbell - 20 reps
going back and forth with
Incline Prone Dumbbell Hamstring Curl with 10 lb ankle weights (per ankle, total weight 20 lbs) - 6 sets with weights held between feet:
no dumbbell - 20 reps, 3lb dumbbell - 15 reps, 5lb dumbbell - 10 reps,  8lb dumbbell - 10 reps,
5lb dumbbell - 15 reps, 3lb 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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