Saturday, June 24, 2017

Saturday, June 24th Workout - Leg Day A - Quads, Hamstrings and Calves Plus Outdoor Walk

Yes! Finally back to working out and I was done before noon! Leg day today was hard, in some places it was really hard and by the time I was done I looked like I'd gone swimming from the sweat (even though the fan was on me the whole time and it's not that hot and humid today) but I know that all this hard work will pay off in the end! Tomorrow is abs day a and a long cardio session and I can't wait to do it!

We also ended up, finally, going on an outdoor walk and headed down to the waterfall area which was great but, holy crap, I am SO out of shape compared to last summer. It didn't help that we went right after a killer leg day and that we spent some time wandering down by the water, though the sand and over some rocks. I think I need to stick with a flat surface for now to build up my stamina but I have to start building it now because the hike to Gillette Castle is in August! Still, it was great to go walking outside again and we'll be doing it a lot more often!

Leg Day A - Quads, Hamstrings and Calves: 2 hours, 4 Minutes Total Time

Quads, Hamstrings and Calves: 66 Minutes

Basic Warm up

Basic Plank - 1 x 60 seconds, 1 x 41 sec, 1 x 44 sec 1 x 41 sec, 1 x 42 sec
going back and forth with
Single Leg Bridge (Leg on Thigh) - 3 sets x 15 reps

Plie Squat w/Dumbbell  - 3 sets x 15 reps: 3 x 15 lbs
going back and forth with
Resistance Band Side Steps - 3 sets x 15 reps: 3 x red band (25-30 lbs)

Seated Weighted Quad Extensions with 10 lb ankle weights (per ankle, total weight 20 lbs) - 3 sets with weights held between feet x 15 reps: 1 x 5 lbs,  2 x 3 lbs
going back and forth with
Prone Dumbbell Hamstring Curl with 10 lb ankle weights (per ankle, total weight 20 lbs) - 3 sets with weights held between feet x 15 reps: 1 x 5 lbs,  2 x 3 lbs

Resistance Band Hip Extension- 3 sets x 15 reps: 3 x red band (25-30 lbs)
going back and forth with
Standing Dumbbell Calf Raises -  3 set x 15 reps: 3 x 10 lbs

Single Straight Leg Dumbbell Deadlift - 3 sets x 15 reps: 3 x 5 lbs
going back and forth with
Single Leg Calf Raise:  3 set x 15 reps

Outdoor Walk:
Fitbit info:
time: 46 minutes, distance: 1.26 miles, steps: 3,296, calories burned: 276

Full body Stretch - 12 Minutes

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