Tuesday, August 9, 2016

Tuesday, August 9th Workout - Leg Day - Thighs, Glutes and Hips

Leg Day was hard. Really, really hard but in a good way. I did have to drop most reps and my resistance band went down by one difficulty for the monster walk but other than that it went well. I am so totally going to feel it tomorrow though so I'm really looking forward to the stretching, relaxing yoga.

I also made a healthy dinner today! Homemade Garlic Parmesan Baked Shrimp and mashed turnips. Tons of protein and very little carbs and I'm feeling really good!

Now I just need to work cardio back in and hopefully the scale will start sliding back down again!

Leg Day - Thighs, Glutes and Hips - 55 Minutes

Basic Warm Up

Workout:
Dumbbell Swings holding 10 lb dumbbell - 4 sets of 15
going back and forth with
Monster Walk (21 steps each way) using red band (25-30 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 - 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 - 4 sets of 12 reps

Cool Down:
Full Body Stretch

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