Monday, December 5, 2016

Monday, December 5th Workout - Leg Day - Thighs, Glutes and Hips

Leg Day was hard. Really, really hard but I did it anyway.  Not only did my body, especially my butt and abs, kill from yesterday but my knee started acting up towards the end even with the knee brace so I had to drop my sets from 4 to 3 on the last set of exercises but I still got a great workout.

And I can honestly say I'm so happy that tomorrow is a gentle yoga day lol!

Leg Day - Thighs, Glutes and Hips - 41 Minutes

Basic Warm Up

Workout:
Dumbbell Swings holding 10 lb dumbbell - 3 sets of 12
going back and forth with
Monster Walk (25 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) - 6 sets with weights held between feet:
3lb dumbbell - 16 reps, 5lb dumbbell - 12 reps, 8lb dumbbell - 8 reps,  8lb dumbbell - 8 reps,
5lb dumbbell - 12 reps, 3lb dumbbell - 16 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 - 16 reps, 5lb dumbbell - 12 reps, 8lb dumbbell - 8 reps,  8lb dumbbell - 8 reps,
5lb dumbbell - 12 reps, 3lb dumbbell - 16 reps

Heavy Weighted Squat holding 20 lb dumbbells - 3 sets of 10 reps
going back and forth with
Thruster Squat with 3 lb dumbbells - 3 sets of 12 reps

Cool Down: 11 Minutes
full body stretch

1 comment:

  1. You have shared workout procedure to take exercise through dumbbells, it is good for me to learn something new for exercise. Buy online top quality Fixed Dumbbell Set at affordable price for exercise in home.

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