Wednesday, June 28, 2017

Wednesday, June 28th Workout - Leg Day B - Quads, Hamstrings and Calves

Leg Day B is done and, wow, was that hard! Who knew mini plie pulses could hurt that much? So that's 5 days in a row working out and tomorrow will be Abs Day B and then I start over again! Or maybe spend a day doing gentle yoga and then start again, I haven't decided yet.

My new knee braces came, "NEO G Stabilized Open Knee Support", and I absolutely love them! They're a hundred times more comfortable and supportive than my old one were. They weren't cheap but I think they'll be worth it!

I didn't do cardio today because Leg Day B may as well have counted as cardio with all the sweat pouring off of me plus I'm tired but tomorrow will be a long cardio day and I'm shooting for an hour long walking DVD.

Leg Day B - Quads, Hamstrings and Calves: 1 hour, 12 Minutes Total Time

Quads, Hamstrings and Calves: 60 Minutes

Basic Warm up

Basic Plank - 1 x 63 seconds, 1 x 53 sec, 1 x 46 sec 1 x 45 sec, 1 x 41 sec
going back and forth with
Heavy Weighted Glute Bridge - 3 sets x 15 reps: 3 x 20 lbs

Dumbbell Swings - 3 sets x 15 reps: 3 x 10 lbs
going back and forth with
Mini Plie Pulses w/Dumbbell  - 3 sets x 15 reps: 3 x 10 lbs

Resistance Band Hip Abductor- 3 sets x 15 reps: 3 x red band (25-30 lbs)
going back and forth with
Resistance Band Hip Adductor- 3 sets x 15 reps: 3 x red band (25-30 lbs)

Heavy Weighted Squat - 3 sets x 15 reps: 3 x 20 lbs
going back and forth with
Donkey Kicks -  3 sets x 15 reps

Dumbbell Toe Calf Raises with 5 lb ankle weights - 3 sets x 15 reps
going back and forth with
Dumbbell Heel Calf Raises with 5 lb ankle weights - 3 sets x 15 reps

Full body Stretch - 12 Minutes

No comments:

Post a Comment