Friday, November 24, 2017

Friday, November 24th Workout - Leg Day A - Gutes, Quads, Hamstrings and Calves Plus Stretch

Holy crap... one, I can barley use my arms due to soreness (woohoo) and, two, pausing on every rep contraction is killer on leg days!! It was sooo hard but so worth it at the same time!

I might be crawling for the next two days but if I can keep this up I will look and feel amazing this summer!!

Abs Day A tomorrow. One of these days I'll add cardio back in but for now the 10,000 steps a day or more will have to do!

Leg Day A - Glutes, Quads, Hamstrings & Calves Plus Stretch: 1 hour, 28 Minutes Total Time

Glutes, Quads, Hamstrings & Calves: 65 Minutes

Basic Warm up

Basic Plank - 1 x 71 seconds, 1 x 65 sec, 1 x 60 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

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

Single Leg Calf Raise: -  4 sets x 10 reps

Full body Stretch - 23 Minutes

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