Wednesday, April 25, 2018

Wednesday, April 25th Workout - Gym Leg Day B - Glutes, Quads, Hamstrings and Calves Plus Cardio & Yoga Stretch

Holy crap my legs!! Side squats are no joke!

Besides how hard it was I loved today's workout and I can tell my thighs are getting smaller, especially as my newish size "Medium" workout shorts started doing that just about falling off thing today! Wooohooo! I may not be seeing huge progress on the scale but I can't wait to take my measurements again next week!

Tomorrow is my weigh-in day and then I have Abs Day B!

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

Glutes, Quads, Hamstrings & Calves: 1 Hour

Basic Warm up (including heavy ropes)

Hip Adductor Machine - 4 sets x 10 reps: 1 x 70 lbs, 3 x 55 lbs

Hip Abductor Machine - 4 sets x 10 reps: 1 x 70 lbs, 3 x 55 lbs

Seated Calf Raise Machine -  4 sets x 10 reps: 4 x 20 lbs + 26 lb bar weight

Dumbbell Heavy Weighted Squat (dumbbell held in front at chest level ) - 4 sets x 10 reps: 4 x 20 lbs

Alternating Side Lunges (holding on to upright bench) - 4 sets x 10 reps (each side) (body weight)

Heavy Weighted Glute Bridge - 4 sets x 10 reps: 4 x 25 lb weighted plate

Side Lying Leg Raise Pulses to the Front and Back - 4 sets x 10 reps (body weight)

Side Lying Leg Circles Forward and Backward - 4 sets x 10 reps (body weight)

Cardio - 30 Minutes:

Arc Trainer info:
time: 30 minutes, distance: 0.84 miles, resistance: level 16, incline 8, calories burned: 267

Full Yoga Stretch - 30 Minutes

No comments:

Post a Comment