Friday, March 16, 2018

Friday, March 16th Workout - Leg Day C - Glutes, Quads, Hamstrings and Calves Plus Cardio & Stretch

Wow. Today's leg day was hard and my thighs feel like jello but I love it! That's actually one of the two reasons why cardio was only 20 minutes today instead of my usual 30 and why I went slower than normal: my thighs were jello and my lower back really started to act up towards the end so I thought it would be smarter to stop before I pushed it too far.

Tomorrow I have Abs Day C and then I start "D" week and my third week working out on my plan!

As for the gym, I will get there if I can, we'll see what happens with the weather and my schedule, but I love having the option of it for now!

Leg Day C - Glutes, Quads, Hamstrings & Calves Plus Stretch: 1 hour, 37 Minutes Total Time

Glutes, Quads, Hamstrings & Calves: 57 Minutes

Basic Warm up

Dumbbell Close Stance Squat (dumbbell held at center of chest)  -  4 sets x 10 reps: 4 x 15 lbs

Single Leg Squat (holding on to chair) - 4 sets x 10 reps

Alternating Side Lunge (holding on to chair) - 4 sets x 10 rep

1-Leg Seated Weighted Quad Extensions - 4 x 10 reps: 4 x 10 lb ankle weights plus 5 lb ankle weights per Leg

1-Leg Prone Dumbbell Hamstring Curl - 4 x 10 reps: 4 x 10 lb ankle weights plus 5 lb ankle weights per Leg

Anchored Band Hip Extension- 4 sets x 10 reps: 4 x 30 lb band

Inner Thigh Leg Lift - 4 sets x 10 reps

Plie Calf Raise- 4 sets x 10 reps

Cardio: 20 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 20 Minute Easy Burn”: Fitbit info: time: 20 minutes, distance: 1.09, steps: 2,335 steps

Full Body Stretch with Yoga Poses - 20 Minutes

No comments:

Post a Comment