Wednesday, March 29, 2017

Wednesday, March 29th Workout - Leg Day B - Quads, Hamstrings, Calves & Abs + Cardio

Another great workout today... and I hit 95 seconds on my first plank!!!

I went a little slower on the treadmill because my legs felt like jello after the heavy squats so I did 40 minutes instead of 30-35 to make up for it.

I have to take a rest day tomorrow and it looks like we have a major snow storm coming Friday and into Saturday so I'll figure those days out as I go. If I can't make it to the gym I'll probably do a gentle yoga DVD and some cardio.

Weigh-in day tomorrow and I'm actually looking forward to it!!

Leg Day A - Quads, Hamstrings, Calves & Abs + Cardio: 1 hour, 55 Minutes Total Time

Warm-Up: 10 Minutes

Treadmill - 10 minutes, distance: 0.43 miles, incline: 1, speed 2.8

Quads, Hamstrings, Calves & Abs:  55 Minutes

Basic Warmup

Basic Plank - 1 x 95 seconds, 1 x 74 sec, 1 x 54 sec 1 x 44 sec, 1 x 32 sec

Seated Calf Raise Machine - 3 sets x 15 reps: 3 x 10 lbs

Hip Abductor Machine - 3 sets x 15 reps: 3 x 55 lbs

Hip Adductor Machine - 3 sets x 15 reps, 3 x 55 lbs

Heavy Weighted Squat -  3 sets x 15 reps: 3 x 20 lbs

Heavy Weighted Glute Bridge -  3 sets x 15 reps: 3 x 20 lbs (I can definitely go heavier on this)

Triangle Crunch -  3 sets x 15 reps

Standing Side Bends with Dumbbells - 3 sets x 15 reps: 3 x 8 lbs

Cardio - 40 Minutes:

Treadmill info from Fitbit:
time: 40 minutes, distance: 1.71 miles, resistance: 1, speed: 2.8-3.0 - calories burned: 356, steps: 4,208.

Full body Stretch - 10 Minutes

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