Sunday, April 8, 2018

Sunday, April 8th Workout - Leg Day A - Glutes, Quads, Hamstrings and Calves Plus Yoga Stretch

Christ is Risen! Happy Pascha!!

It has been an exhausting whirlwind of a weekend with the Pascha services and feasting afterward but it was wonderful and I still stuck to my plan and worked out!

I ate mostly keto foods except for a bite or two of really amazing cheese pascha a good friend made for us as a surprise (she makes THE BEST cheese pascha) and two small pieces of really good chocolate.

Last year Pascha would have been an excuse to binge and skip working out! This is so much amazing progress and I'm thrilled with how it's worked out. I don't know how many calories I ate but it was reasonable and while I don't know exact carbs for today it was definitely under 50 net (or possiby 50 total)!

Also, my ankle is doing much better after some rest so I should be able to get back to my regular steps tomorrow!

And today is Day 1 of Week 6 working out on my plan (week 7 1/2 of total workouts!)

Leg Day A - Glutes, Quads, Hamstrings & Calves Plus Stretch: 1 hour, 23 Minutes Total Time

Glutes, Quads, Hamstrings & Calves: 55 Minutes

Basic Warm up

Dumbbell Plie Squat (dumbbells on shoulders)  -  4 sets x 10 reps: 4 x 12 lbs

Dumbbell Walking Lunges (dumbbell down at sides) - 4 sets x 10 reps: 4 x 12 lbs (up from 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/10 lbs dumbbells (up from 8 lbs)

Prone Dumbbell Hamstring Curl - 4 sets with weights held between feet x 10 reps: 4 x 10 lb ankle weights per ankle w/8 lbs dumbbells (up from 5 lbs)

Side Lying Hip Abduction with Ankle Weights - 4 sets x 10 reps: 4 x 5 lbs ankle weights (up from just body weight)

Weighted Single Leg Glute Bridge (Leg on Thigh) - 4 sets x 10 reps: 4 x 10 lbs weighted plate (up from just body weight)

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

Standing Dumbbell Calf Raise (dumbbells on shoulders) - 4 sets x 10 reps: 4 x 12 lb (up from 10 lbs)

Full Yoga Stretch - 28 Minutes

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