Saturday, August 5, 2017

Saturday, August 5th Workout - Leg Day A - Quads, Hamstrings and Calves

I had an exhausting and but really good Leg Day A and I absolutely love my new 10 lb (each) ankle weights. They are the most comfortable I've ever used, they didn't slip all over the place and they really worked with the dumbbells I was holding between my feet. I will definitely be buying this brand again and can't wait until I need heavier ankle weights because this brand actually offers 20 lb ones!

Leg Day A - Quads, Hamstrings and Calves: 1 hour, 22 Minutes Total Time

Quads, Hamstrings and Calves: 1 hour, 09 Minutes

Basic Warm up

Basic Plank - 1 x 62 seconds, 1 x 61 sec, 1 x 65 sec 1 x 62 sec, 1 x 62 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 10 lb ankle weights per ankle w/10 lbs dumbbells
going back and forth with
Prone Dumbbell Hamstring Curl - 3 sets with weights held between feet x 15 reps: 3 x 10 lb ankle weights per ankle w/8 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 - 13 Minutes

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