Friday, July 8, 2016

Friday, July 8th Workout - Leg Day - Thighs, Glutes and Hips

Leg day went really well today. I actually upped almost every exercise but by the end my knee was really acting up so I moved the elliptical to tomorrow which is also Yoga day and I have a new yoga DVD that I can't wait to try!

I added a 4th set to the dumbbell swings and the monster walk along with adding extra steps to the monster walk, 25 in each direction instead of 23.

The quad extensions and hamstring curls reps went up on every set, from 20 to 25 on the 3 pounders, from 15 to 18 on the 5 pounders and from 12 to 15 on the 8 pounders and the heavy weighted squat and thruster squats went up from 12 to 15 reps a set.

Leg Day - Thighs, Glutes and Hips - 1 hour, 10 Minutes

Basic Warm Up

Workout:
Dumbbell Swings holding 10 lb dumbbell - 4 sets of 20
going back and forth with
Monster Walk (25 steps each way) using orange band (35-40 lbs) - 4 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 - 25 reps, 5lb dumbbell - 18 reps, 8lb dumbbell - 15 reps,  8lb dumbbell - 15 reps,
5lb dumbbell - 18 reps, 3lb dumbbell - 25 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 - 25 reps, 5lb dumbbell - 18 reps, 8lb dumbbell - 15 reps,  8lb dumbbell - 15 reps,
5lb dumbbell - 18 reps, 3lb dumbbell - 25 reps

Heavy Weighted Squat holding 20 lb dumbbells - 4 sets of 15 reps
going back and forth with
Thruster Squat with 3 lb dumbbells - 2 sets of 15 reps

Plank - 27 seconds

Cool Down:
Full Body Stretch

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