Monday, July 17, 2017

Monday, July 17th Workout - Leg Day A - Quads, Hamstrings and Calves

Today was a good workout day. I was able to hit 70 seconds or more on every plank and I went up from 10 lbs to 12.5 on two our of three sets pf the prone hamstring curl. NO cardio still but I am hitting my step goals for the challenge and plan to do cardio tomorrow with Ab Day A.

Leg Day A - Quads, Hamstrings and Calves: 1 hour, 24 Minutes Total Time

Quads, Hamstrings and Calves: 1 hour, 12 Minutes

Basic Warm up

Basic Plank - 1 x 82 seconds, 1 x 73 sec, 1 x 73 sec 1 x 70 sec, 1 x 72 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 orange band (35-40 lbs)

Seated Weighted Quad Extensions - 3 sets with weights held between feet x 15 reps: 3 x 5 lb ankle weights per ankle w/15 lbs dumbbells
going back and forth with
Prone Dumbbell Hamstring Curl - 3 sets with weights held between feet x 15 reps: 1 x 5 lb ankle weights per ankle w/10 lbs dumbbells, 2 x 5 lb ankle weights per ankle w/12.5 lb dumbbells

Resistance Band Hip Extension- 3 sets x 15 reps: 3 x red band (25-30 lbs) plus green band (10-12 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 8 lbs
going back and forth with
Single Leg Calf Raise:  3 set x 15 reps

Full body Stretch - 12 Minutes

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