Friday, February 15, 2019

Friday, February 15th Workout - Leg Day A - Glutes, Quads, Hamstrings and Calves Plus Cardio & Full Body Stretch

Wow. This was probably the toughest leg day I've done in a while due to slowing down the movements. Right now my legs are jello and I'm not sure I'll be able to use the stairs tomorrow but I feel amazing! Also, I did a basic stretch instead of the yoga one because I was exhausted by the time I was done with cardio.

Abs Day A tomorrow!

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

Warm-Up: 10 Minutes
Walk in Place - 1 Minute
Forearm Plank:  3 planks x 30 second hold
Walk in Place - 1 Minute
Glute Bridge - 10 reps
10 reps x bodyweight of every exercise of Leg Day A
Walk in Place - 2 Minutes

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

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

Dumbbell Walking Lunges (dumbbell down at sides) - 3 sets x 10 reps per side: 3 x 12 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/10 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/8 lbs dumbbells

Side Lying Hip Abduction with Loop Band - 3 sets x 15 reps: 3 x X-Heavy Loop band (25-30 lbs)

Weighted Single Leg Glute Bridge (Leg on Thigh) - 3 sets x 15 reps: 3 x 10 lb + 5 lb weighted plate

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

Seated Bench Barbell Calf Raises (barbell across thighs) - 3 sets x 15 reps: 3 x one 10 lb plate + 2.5 lb on each side plus 12.9 lb barbell

Cardio: 30 Minutes: 
“Leslie Sansone's Walk Away the Pounds: 2 Mile Brisk Walk”: Fitbit info: time: 30 minutes, distance: 1.43 miles

Full Body Stretch (holding each stretch for a count of 15 per side) - 12 Minutes

                                                     Fitbit Info

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