Thursday, April 19, 2018

Thursday, April 19th Workout - Gym Leg Day A - Glutes, Quads, Hamstrings and Calves Plus Cardio & Yoga Stretch

I had a fantastic Leg Day A workout at the gym and while I'm not sure I'll be able to to walk tomorrow, I loved it! Even those freaking walking lunges!

I did the treadmill again for my cardio workout but my back started acting up by 30 minutes in (so I stopped it there) so it's probably back to the Arc Trainer tomorrow if my legs can handle it.

Abs Day A tomorrow!

Gym Leg Day A - Glutes, Quads, Hamstrings & Calves Plus Cardio & Yoga Stretch: 2 hours, 10 Minutes Total Time

Glutes, Quads, Hamstrings & Calves: 1 Hour, 10 Minutes 

Basic Warm up (including heavy ropes)

Leg Press Machine - Shoulder Width Foot Stance -  4 sets x 10 reps: 4 x 80 lbs

Leg Extension Machine -  4 sets x 10 reps: 4 x 55 lbs

Leg Curl Machine -  4 sets x 10 reps: 1 x 60 lbs, 3 x 55 lbs

Dumbbell Walking Lunges (dumbbells down at sides) - 4 sets x 10 reps (each side): 4 x 15 lbs (up from 12 lbs)

Dumbbell Back Squat (dumbbells down at sides) - 4 sets x 10 reps: 4 x 15 lbs (up from 10 lbs)

Weighted Single Leg Glute Bridge (Leg on Thigh) - 4 sets x 10 reps: 4 x 25 lb weighted plate (up from 10 lb plate)

Side Lying Hip Abduction with Ankle Weights - 4 sets x 10 reps: 4 x 5 lb ankle weights

Standing Dumbbell Calf Raise (dumbbells down at sides) - 4 sets x 10 reps: 4 x 15 lb (up from 12 lbs)

Cardio - 30 Minutes:

Treadmill info from Fitbit:
time: 30 minutes, distance: 1.33 miles, Incline: vary - 4 minutes on incline 1, 1 minute on incline 2, speed: 3.2, calories burned: 204, steps: 3,223

Full Yoga Stretch - 30 Minutes

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