Sunday, October 22, 2017

Sunday, October 22nd Workout - Leg Day A - Glutes, Quads, Hamstrings & Calves Plus Cardio & Stretch

Another great workout! The slower I go with my reps and the longer I hold them, the harder it is and I am loving it!

I'm going to seriously hurt tomorrow and I can't wait!

Also, I did an outdoor walk today for cardio instead of a DVD because it was gorgeous outside and my legs needed a break from the DVD workouts!

Abs Day A and long cardio day tomorrow!

Leg Day A - Glutes, Quads, Hamstrings & Calves Plus Cardio & Stretch: 1 hour, 41 Minutes Total Time

Glutes, Quads, Hamstrings & Calves: 50 Minutes

Basic Warm up

Basic Plank - 1 x 90 seconds, 1 x 80 sec, 1 x 70 sec

Single Leg Glute Bridge (Leg on Thigh) - 4 sets x 10 reps

Standing Dumbbell Calf Raise- 4 sets x 10 reps: 4 x 10 lb

Seated Weighted Quad Extensions - 4 sets with weights held between feet x 10 reps: 4 x 10 lb ankle weights per ankle w/8 lbs dumbbells

Prone Dumbbell Hamstring Curl - 4 sets with weights held between feet x 10 reps: 4 x 10 lb ankle weights per ankle w/5 lbs dumbbells

Plie Squat w/Dumbbell  -  4 sets x 10 reps: 4 x 15 lbs

Single Leg Calf Raise: -  4 sets x 10 reps

Cardio - 30 Minutes:

Outdoor Walk:
Fitbit info: time: 30 minutes, distance: 1.28, steps: 3,179, calories burned: 196

Full body Stretch - 21 Minutes

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