Friday, June 17, 2016

Friday, June 17th Workout - Leg Day - Thighs, Glutes and Hips Plus Outdoor Walk

Leg Day... oh, Leg Day, how much I dislike you :/ But I did it and I did did it well!

I've been working really hard on focusing on the right form and making every rep count and my body is feeling it!

I slightly changed the weights on the quad extension and hamstring curl to start with 10 lb ankle weights on each ankle while holding 3lb weights between my feet instead of no weights to begin with (and moved up to 5 lbs and 8 lbs from there) and also upped the weight on the heavy weighted squat from 15 lbs to 20 lbs.

I am SO going to hurt tomorrow!

Leg Day - Thighs, Glutes and Hips - 50 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:
3lb dumbbell - 20 reps, 5lb dumbbell - 15 reps, 8lb dumbbell - 12 reps,  8lb dumbbell - 12 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:
3lb dumbbell - 20 reps, 5lb dumbbell - 15 reps, 8lb dumbbell - 12 reps,  8lb dumbbell - 12 reps,
5lb dumbbell - 15 reps, 3lb dumbbell - 20 reps

Heavy Weighted Squat holding 20 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

30 Minute Outdoor walk

Fitbit info:
time: 30 minutes, distance: 1.05 miles, steps: 2,550, calories burned: 186

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