Saturday, December 1, 2018

Saturday, December 1st Workout - Leg Day B - Glutes, Quads, Hamstrings and Calves Plus Cardio & Yoga Stretch

So after a well earned and deserved rest day yesterday I picked right back up with Leg Day B today and I feel great! This is the longest I've been on track with working out in many months and I'm not about to stop!

Abs Day B tomorrow!

Leg Day B - Glutes, Quads, Hamstrings and Calves Plus Cardio & Yoga Stretch: 2 hours, 4 Minutes Total Time

Warm-Up: 10 Minutes

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

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: 56 Minutes

Dumbbell Plie Squat (dumbbell held down at thigh level) -  3 sets x 15 reps: 3 x 10 lbs

Single Leg Dumbbell Deadlift - 3 sets x 15 reps: 3 x 10 lbs holding back of chair

Heavy Weighted Dumbbell Glute Bridge - 3 sets x 15 reps: 3 x 25 lb plate

Reverse Clam Shell with Thigh Squeeze (2 decorative pillows between thighs) - 3 sets x 15 reps: 3 x bodyweight

Anchored Band Hip Adduction - 3 sets x 15 reps: 3 x 20 lb band (doubled over) per side - holding back of chair

Anchored Band Hip Abduction - 3 sets x 15 reps: 3 x 20 lb band (doubled over) per side - holding back of chair

Anchored Band Pull Through w/large handle - 3 sets x 15 reps: 3 x 40 lb band (doubled)

Standing Step Bench Calf Raise - 3 sets x 15 reps: 3 x bodyweight - holding wall anchor

Cardio: 30 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.59 miles

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

MyZone Info                                                       Fitbit Info

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