Monday, November 26, 2018

Monday, November 26th Workout - Leg Day A - Glutes, Quads, Hamstrings and Calves Plus Cardio & Yoga Stretch

I had a great Leg Day workout today! I worked really hard, my legs feel like jello and, for the first time in a long time, I did cardio on leg day despite how jello-wy my legs felt lol. I also added loop bands to the side lying hip abductions which definitely made the exercise harder!

Abs Day A tomorrow plus a core training session with my trainer (unless we get the expected snow storm and things are closed).

Leg Day A - Glutes, Quads, Hamstrings & Calves Plus Plus Cardio & Yoga Stretch: 2 hours, 6 Minutes Total Time

Warm-Up: 10 Minutes

Foam Rolling - hold 30 seconds per stretch & side:
Glutes
Quads
Calves

Dynamic Warm-Up:
Forearm Plank:  3 planks x 30 second hold
Glute Bridge - 10 reps
10 reps x bodyweight of every exercise of Leg Day A
Walk in Place - 1 Minute

Glutes, Quads, Hamstrings & Calves: 58 Minutes

Dumbbell Goblet Squat (dumbbell held at chest level)  -  3 sets x 15 reps: 3 x 10 lbs

Dumbbell Walking Lunges (dumbbell down at sides) - 3 sets x 10 reps per side: 3 x 10 lbs

Seated Bench Weighted Quad Extensions - 3 sets with weights held between feet x 15 reps: 3 x 10 lb ankle weights per ankle w/8 lbs dumbbells

Prone Bench Dumbbell Hamstring Curl - 3 sets with weights held between feet x 15 reps: 3 x 10 lb ankle weights per ankle w/5 lbs dumbbells

Side Lying Hip Abduction with Loop Band - 3 sets x 15 reps: 3 x Medium Loop band (10-12 lbs)

Weighted Single Leg Glute Bridge (Leg on Thigh) - 3 sets x 15 reps: 3 x 10 lb weighted plate

Wall Glute Bridge with Squeeze (2 decorative pillows between thighs) - 3 sets x 15 reps (body weight)

Seated Bench Dumbbell Calf Raises (dumbbells across thighs) - 3 sets x 15 rep: 3 x 10 lbs on each thigh

Cardio: 30 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.62 miles

Full Body Yoga Stretch (holding each pose for 15 seconds per side) - 28 Minutes

MyZone Info                                                       Fitbit Info
 

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