Tuesday, March 6, 2018

Tuesday, March 6th Workout - Leg Day A - Glutes, Quads, Hamstrings and Calves Plus Stretch

Wow... what a great workout! I am going to be massively feeling this tomorrow and I'm definitely sore from the last two days!

Tomorrow I also start to add cardio back in which, I'm not thrilled about, but I know it's good for me and I need it!

Abs Day A tomorrow as well!

Leg Day A - Glutes, Quads, Hamstrings & Calves Plus Stretch: 1 hour, 16 Minutes Total Time

Glutes, Quads, Hamstrings & Calves: 56 Minutes

Basic Warm up

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

Dumbbell Walking Lunges (dumbbell down at sides) - 4 sets x 10 reps: 4 x 8 lbs

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

Side Lying Hip Abduction - 4 sets x 10 reps

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

Wall Glute Bridge with Flex Disc Squeeze (flex disc between thighs) - 4 sets x 10 reps

Standing Dumbbell Calf Raise (dumbbell down at sides) - 4 sets x 10 reps: 4 x 10 lb

Full body Stretch - 20 Minutes

No comments:

Post a Comment