Sunday, June 4, 2017

Sunday, June 4th Workout - Leg Day A - Quads, Hamstrings & Calves + Cardio

Yes! Another day in the gym working my butt off (or at least firming it up lol). I am going to seriously hurt tomorrow on top of all the hurt from the last two days of upper body work but I am loving my gym time!

Tomorrow is my Long Cardio and Abs Day A. I've never had just an abs day before but I'm liking how it's coming together so it should be good!

Leg Day A - Quads, Hamstrings & Calves + Cardio: 1 hour, 53 Minutes Total Time

Warm-Up: 10 Minutes

Treadmill - 10 minutes, distance: 0.42 miles, incline: 0, speed 2.6

Quads, Hamstrings & Calves: 63 Minutes

Basic Warmup

Basic Plank - 1 x 61 seconds, 1 x 36 sec, 1 x 31 sec 1 x 29 sec, 1 x 26 sec

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

Leg Extension Machine - 3 sets x 15 reps: 3 x 35 lbs

Leg Curl Machine - 3 sets x 15 reps, 3 x 45 lbs

Resistance Band Side Steps (Monster Walk) - 3 sets x 15 reps w/red band (25-30 lbs)

Cable Hip Extension -  3 sets x 15 reps: 3 x 20 lbs

Weighted Dumbbell Plie - 3 sets x 15 reps: 3 x 15 lbs

Standing Dumbbell Calf Raises -  3 sets x 15 reps: 3 x 12 lbs

One-Legged Calf Raises - 3 sets x 15 reps

Cardio - 30 Minutes:

Treadmill info from Fitbit:
time: 30 minutes, distance: 1.31 miles, resistance: 0, speed: 2.9-3.0 - calories burned: 225, steps: 3,250.

Full body Stretch - 10 Minutes

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