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