Tuesday, October 11, 2016

Tuesday, October 11th Workout - Leg Day A: Quads, Hamstrings, Calves and Abs

I survived my first leg day at home in a long time and I didn't even dread it! This is three days working out in a row...woohoo! I also wanted to do some cardio but didn't have the energy for much so I spent 30 minutes walking somewhat quickly around the house; hey, it's better than nothing!

Tomorrow I'm going for Push Day B, then Pull Day B and then we leave for our anniversary weekend trip so the major workouts will pick up again next Monday, but I do plan on stretching and lots of walking over the weekend!

Leg Day A: Quads, Hamstrings, Calves and Abs - 1 hour, 40 Minutes

Basic Warm up

Workout: - 60 Minutes
Dumbbell Swings - 3 sets of 15 reps at 8 lbs
going back and forth with
Monster Walk (23 steps each way) using red band (25-30 lbs) - 3 sets back and forth

Seated Weighted Quad Extensions with 10 lb ankle weights (per ankle, total weight 20 lbs) - 3 sets of 15 reps with weights held between feet at 5 lbs
going back and forth with
Incline Prone Dumbbell Hamstring Curl with 10 lb ankle weights (per ankle, total weight 20 lbs) -
3 sets of 15 reps with weights held between feet at 5 lbs

Resistance Band Hip Extension using red band (25-30 lbs) - 3 sets of 15
going back and forth with
Standing Dumbbell Calf Raise- 3 sets of 15 holding 15 lbs

Single Leg Bridge (Leg on Thigh) - 3 sets of 15 reps
going back and forth with
Bench Crunches - 3 sets of 15

Abs Side Reaches - 3 sets of 15 reps
going back and forth with
Opposite Toe Reach - 3 sets of 15

Cardio: 30 minutes

Basic Indoor Walking Fitbit info:
time: 30 minutes, distance: 1.07 miles, steps: 2,646 calories burned: 175

Cool Down: 10 minutes
full body stretch

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