Friday, October 27, 2017

Friday, October 27th Workout - Leg Day A - Glutes, Quads, Hamstrings & Calves Plus Cardio & Stretch

Wow... what a workout! Yesterday I jokingly messaged my trainer that I was "literally working my ass off." She told me it was time to build a new ass to to "start doing paused squats."

So, today I f'ing paused during every f'ing heavy squat (yes, I swore and complained and cursed but I did it anyway lol).

I know I'm going to feel it tomorrow and I can't wait! 6 months ago I never would have been able to push myself like this. Basically, the harder I work, the better I feel! But I still plan on swearing and complaining about it while I do it lol.

Abs Day B tomorrow!!

Leg Day B - Glutes, Quads, Hamstrings & Calves Plus Cardio & Stretch: 1 hour, 49 Minutes Total Time

Glutes, Quads, Hamstrings & Calves: 58 Minutes

Basic Warm up

Basic Plank - 1 x 100 seconds, 1 x 90 sec, 1 x 80 sec

Heavy Weighted Dumbbell Glute Bridge - 4 sets x 10 reps: 4 x 25 lbs

Anchored Band Hip Abductor - 4 sets x 10 reps: 4 x 50 lb band

Standing Bench Calf Raises - 4 sets x 10 reps

Anchored Band Hip Adductor - 4 sets x 10 reps: 4 x 50 lb band

Heavy Weighted Dumbbell Paused Squat -  4 sets x 10 reps: 4 x 15 lbs

Dumbbell Seated Calf Toe Raise: -  4 sets x 10 reps: 4 x 25 lbs

Cardio - 30 Minutes:

“Leslie Sansone Walk Away the Pounds: 2 Mile Brisk Walk”:
Fitbit info: time: 30 minutes, distance: 1.68, steps: 3,728, calories burned: 217

Full body Stretch - 21 Minutes

No comments:

Post a Comment