Wednesday, July 12, 2017

Wednesday, July 12th Workout - Leg Day B - Quads, Hamstrings and Calves

Leg Day B is done! I seriously think this workout is harder than Leg Day A and I'm not sure if I've sweated that much in a long, long time but I feel great. Abs Day B tomorrow and long cardio!

I upped several things in the workout today. My heavy weighted glute bridge went from 20 lbs to 25 lbs, mini plie pulses from 10 lbs to 15 lbs, the heavy weighted squat went from 20 lbs to 25 lbs and I added 5 pound ankle weights to that and to the donkey kick, but they were added to the heavy weighted squat just because it was easier than taking them on and off between the two different exercises, and then I added a 15 lbs dumbbell across my thighs to both the toe calf raises and heel calf raises (I forgot to add the dumbbell last time :/ ). I kept the adductor and abductor at the red band but I may raise it next time around, I'm not sure.

Leg Day B - Quads, Hamstrings and Calves: 1 hour, 14 Minutes Total Time

Quads, Hamstrings and Calves: 61 Minutes

Basic Warm up

Basic Plank - 1 x 73 seconds, 1 x 61 sec, 1 x 62 sec 1 x 60 sec, 1 x 52 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)
going back and forth with
Resistance Band Hip Adductor- 3 sets x 15 reps: 3 x red band (25-30 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

Full body Stretch - 13 Minutes

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