Tuesday, March 20, 2018

Tuesday, March 20th Workout - Leg Day D - Glutes, Quads, Hamstrings and Calves Plus Stretch

Tough workout today but I loved it, even the lunges lol. My thighs are so shaky right now but I still have a lot of steps to take so hopefully they'll hold out okay, especially for the stairs!

Yesterday I ended up with a total of 12,447 steps, 14 floors and 5.01 miles walked which was an awesome start to my "walking daily in place of cardio" plan and as long as I can hit at least 10,000 most days I'll be happy!

Tomorrow I have Abs Day D and then I start "E" week!

Leg Day D - Glutes, Quads, Hamstrings & Calves Plus Stretch: 1 hour, 15 Minutes Total Time

Glutes, Quads, Hamstrings & Calves: 55 Minutes

Basic Warm up

Dumbbell Back Squat (dumbbells held on shoulders)  -  4 sets x 10 reps: 4 x 10 lbs

Dumbbell Lunges (dumbbells held down by sides) - 4 sets x 10 reps: 4 x 10 lbs

Dumbbell Plie Squat Pulses (dumbbell held down in center) - 4 sets x 10 reps: 4 x 15 lbs

Floor Hip Extension - 4 sets x 10 reps

Pilates Leg Side Series - 4 sets x 10 reps

Frog Glute Bridge- 4 sets x 10 reps

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

Seated Bench Dumbbell Calf Raise (large dumbbell across thighs) - Toe Raise - 4 sets x 10 reps: 4 x 25 lb

Full Body Stretch with Yoga Poses - 20 Minutes

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