Tuesday, February 21, 2017

Tuesday, February 21st Workout - Lower Body Weight Machine Training & Abs

Gym day two went great! I am definitely feeling yesterday's upper body workout and I know I'll be hurting tomorrow from today's workout but it's worth it.

The only change in tomorrow will be that I have to go after work but I think I'll just bring my gym bag to work with me so I have no excuses to go home first and find some reason to procrastinate on going.

I did forget to time the plank and basic leg warm-up on my fitbit so the workout seems a little shorter but I timed everything else so it's good.

Lower Body Weight Machine Training & Abs - 1 hour, 12 minutes

Warm-Up:

Treadmill - 10 minutes, distance: 0.41 miles, incline: 1, speed 2.4

Band Warmup

Basic Plank - 1 x 30 seconds, 1 x 18 sec, 1 x 14 sec 1 x 14 sec, 1 x 11 sec

Weight Training & Abs: 52 Minutes

Leg Press Machine - 3 set x 15 reps: 3 x 80 lbs

Leg Extension Machine -3 set x 15 reps: 1 x 30 lbs, 2 x 25 lbs

Leg Curl Machine - 3 set x 15 reps: 1 x 45 lbs, 2 x 40 lbs

Ab Crunch Machine - 3 set x 15 reps: 3 x 50 lbs

Hip Abduction Machine - 3 set x 15 reps: 3 x 40 lbs

Hip Adduction Machine - 3 set x 15 reps: 3 x 40 lbs

Seated Calf Raise Machine - 3 set x 15 reps: 26 lb bar plus 5 lbs weight on each side

6 Inch Hold - 5 sets x 10 seconds

Bicycle Crunch - 1 set x 8 reps, 1 set x 6 reps, 3 sets x 4 reps

Full body Stretch - 10 Minutes:
Neck Stretch
Overhead Tricep Stretch
Shoulder Stretch
Wide Arm Chest Stretch Using Door Frame
Tree Pose
Standing Calf Stretch
Standing Hamstring Stretch
Warrior Pose
Downward Facing Dog
Cat/Cow Stretch
Cobra Stretch
Child's Pose
Pigeon Stretch
Reclined Butterfly
Prone Hamstring Stretch
Reclined Glute Stretch
Bridge Pose
Supine Twist
Seated Butterfly Stretch
Seated Side Bend Stretch
Seated Spinal Twist (done very, very carefully)
Outer Thigh Stretch
Seated Hamstring Stretch
Another Butterfly Stretch

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