Sunday, July 23, 2017

Sunday, July 23rd Workout - Leg Day B - Quads, Hamstrings and Calves Plus Cardio

So I was having a fantastic interval treadmill workout and 23 minutes into the the treadmill died. I know we bought it used but we were really hoping to get more than two days out of it :/ Of course, we were offered a full refund (which we're taking) and they will come take it away next week but it's still disappointing especially since I only got 23 minutes into it. I guess it's back to savings for a new one and doing the walking DVDs in the meantime!

Also, I upped the resistance bands on the hip adductors and abductors from just a red band to the green and red band combined! Everything else stayed the same.

Leg Day B - Quads, Hamstrings and Calves Plus Cardio: 1 hour, 35 Minutes Total Time

Quads, Hamstrings and Calves: 60 Minutes

Basic Warm up

Basic Plank - 1 x 52 seconds, 1 x 42 sec, 1 x 43 sec 1 x 50 sec, 1 x 4 sec
going back and forth with
Heavy Weighted Glute Bridge - 3 sets x 15 reps: 3 x 25 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 15 lbs

Resistance Band Hip Abductor- 3 sets x 15 reps: 3 x red band (25-30 lbs) plus green band (10-12 lbs)
going back and forth with
Resistance Band Hip Adductor- 3 sets x 15 reps: 3 x red band (25-30 lbs) plus green band (10-12 lbs)

Heavy Weighted Squat with 5 lb ankle weights - 3 sets x 15 reps: 3 x 25 lbs
going back and forth with
Donkey Kicks with 5 lb ankle weights - 3 sets x 15 reps

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

Cardio - 23 Minutes:

Treadmill info from Fitbit:
Time: 23 minutes, distance: 0.99 miles, resistance: 0, speed: 4 minutes at 2.9, 2 minutes at 3.2 - repeat, calories burned: 158, steps: 2,478

Full body Stretch - 12 Minutes

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