Monday, July 3, 2017

Monday, July 3rd Workout - Leg Day A - Quads, Hamstrings and Calves

Today's workout was Leg day A, tough but so worth it! I'm loving pushing myself harder with each day!

I did have some "technical difficulties" as Gabriel put it with some equipment; first my 10-pound ankle weight straps started falling apart and wouldn't hold the ankle weight is place so I switched to the lighter ankle weights and upped the dumbbell amounts to make up for it and then the orange band, while fitting through the bottom anchor for the hip extension, had no way to attach the ankle strap to it because the handles on that band don't come off, so I ended up using two bands together (red and green) to make the exercise harder to do.

I'm going to look around for heavier ankle weights that are better quality but it was hard to find these to begin with. I'd stick with just upping the dumbbells when needed but it was hard enough fitting the 15 pound dumbbell between my feet for that particular exercise and the next size up is even bigger so we'll see.

So today I basically upped the following... the band side steps (monster walk) went from the red band to the orange band (numbers below), I upped dumbbells on the quad extensions and hamstring curls (once again, all weights and numbers below because it's easier to list them all there), the hip extension went from a red band to red and green bands combined and the dumbbell dead lift went from 5 lbs to 8 lbs.

Leg Day A - Quads, Hamstrings and Calves: 1 hour, 28 Minutes Total Time

Quads, Hamstrings and Calves: 1 hour, 16 Minutes

Basic Warm up

Basic Plank - 1 x 50 seconds, 1 x 42 sec, 1 x 48 sec 1 x 51 sec, 1 x 46 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: 1x 10 lb ankle weights per ankle w/8 lbs dumbbells, 2 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: 1x 10 lb ankle weights per ankle w/8 lbs dumbbells, 2 x 5 lb ankle weights per ankle w/10 lbs 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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