Monday, July 23, 2018

Monday, July 23rd Workout - Gym Leg Day A - Glutes, Quads, Hamstrings and Calves Plus Cardio & Stretch

Another day at the gym done! Woohoo! Also, you know you had a good leg day when you get off the leg extension machine and your legs practically give out from underneath you! I'm not sure how well I'll be able to walk tomorrow and I love it!

Abs Day A tomorrow and either some extra cardio or yoga depending on how my legs feel.

Gym Leg Day A - Glutes, Quads, Hamstrings & Calves Plus Cardio & Stretch: 1 hour, 35 Minutes Total Time

Warm-Up: 10 Minutes

Treadmill - incline: 0 , speed 3.5-3.6, distance: 0.47 miles

Glutes, Quads, Hamstrings & Calves: 55 Minutes 

Weighted Front Squat (Kettlebell held at center of body) - 3 sets x 15 reps: 3 x 20 lbs

Weighted Walking Lunges (dumbbells held down at sides) - 3 sets x 10 reps (each side): 3 x 10 lbs

Weighted Single Leg Glute Bridge (Leg on Thigh) - 3 sets x 15 reps: 3 x 25 lb weighted plate

Leg Press Machine - Shoulder Width Foot Stance -  3 sets x 15 reps: 3 x 100 lbs

Leg Extension Machine -  3 sets x 15 reps: 3 x 40 lbs

Leg Curl Machine -  3 sets x 15 reps: 3 x 55 lbs

Side Lying Hip Abduction (bottom leg bent) - 3 sets x 15 reps: 3 x bodyweight

Standing Weighted Calf Raise (dumbbells down at sides) - 3 sets x 15 reps: 3 x 10 lbs

Cardio - 20 Minutes:

Treadmill Info:
time: 20 minutes, incline: 0, speed 3.4-3.5, distance: 1.47 miles

Full Body Stretch - 10 Minutes

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