Sunday, July 30, 2017

Sunday, July 30th Workout - Leg Day C - Quads, Hamstrings and Calves

Wow... this leg day was hard! You wouldn't think a workout that called for almost no weights or resistance bands would be this hard but it kicked my butt and I am going to hurt tomorrow! Woohoo lol!

Next time I am also going to go up on the dumbbells for the lunges and possibly add ankle weights to a lot of the other exercises.

Leg Day C - Quads, Hamstrings and Calves: 1 hour, 30 Minutes Total Time

Quads, Hamstrings and Calves: 1 hour, 18 Minutes

Basic Warm up

Basic Plank - 1 x 65 seconds, 1 x 62 sec, 1 x 64 sec 1 x 64 sec, 1 x 62 sec
going back and forth with
Glute Bridge with Weighted Ball Squeeze - 3 sets x 15 reps: 3 x 4 lbs

Lunge w/Dumbbells & 5 lb ankle weights- 3 sets x 15 reps: 3 x 8 lbs
going back and forth with
Standing Leg Kickbacks with 5 lb ankle weights- 3 sets x 15 reps: 3 x 15 lbs

Squat with Side Leg Raises - 3 sets x 15 reps
going back and forth with
Plie Calf Raises - 3 sets x 15 reps

Floor Glute/Hip Extension - 3 sets x 15 reps
going back and forth with
Fire Hydrant - 3 sets x 15 reps

Single Leg Glute Bridge w/Hip Extension - 3 sets x 15 reps
going back and forth with
Standing Calf Raise on Step Bench - 3 sets x 15 reps

Full body Stretch - 12 Minutes

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