Tuesday, April 3, 2018

Tuesday, April 3rd Workout - Leg Day G - Glutes, Quads, Hamstrings and Calves Plus Stretch

Great Leg Day workout today and tomorrow is my last "G" day with Abs Day G and then I will have run my entire program once! Wooohoo!

Leg Day G - Glutes, Quads, Hamstrings & Calves Plus Stretch: 1 hour, 10 Minutes Total Time

Glutes, Quads, Hamstrings & Calves: 48 Minutes

Basic Warm up

Dumbbell Sumo Squat (dumbbell held at front and center of chest) - 4 sets x 10 reps: 4 x 15 lbs

Dumbbell Swings - 4 sets x 10 reps: 4 x 12 lbs

Dumbbell Step Bench Step-Ups (dumbbells held down at sides) 4 sets x 10 reps: 4 x 12 lbs

Standing Leg Kickbacks with Ankle Weights (holding on to chair) - 4 sets x 10 reps: 4 x 10 lb ankle weights per leg

Elevated Glute Bridge (feet on weight bench) - 4 sets x 10 reps

Side Lying Leg Raise Pulses to the Front - 4 sets x 10 reps

Side Lying Leg Raise Pulses to the Back - 4 sets x 10 reps

Standing Dumbbell Calf Raises on Step Bench (dumbbell held down front against thighs) - Toes Up - 4 sets x 10 reps: 4 x 10 lbs

Full Body Stretch with Yoga Poses - 22 Minutes

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