Monday, February 4, 2019

Monday, February 4th Workout - Leg Day A - Glutes, Quads, Hamstrings and Calves Plus Cardio & Full Body Stretch

Wow... leg day was a killer today! I went up on all my weights and bands except for the wall glute bridge and I felt it in every rep!

I also ended up doing a full body stretch instead of my regular yoga stretch because I slammed my pinky between a 15 lb dumbbell and the floor when I was putting the dumbbells away and it really started to hurt by the time it was time for yoga.

Abs Day A tomorrow!

Leg Day A - Glutes, Quads, Hamstrings & Calves Plus Plus Cardio & Full Body Stretch: 1 hour, 54 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, 2 Minutes

Dumbbell Goblet Squat (dumbbell held at chest level) - 3 sets x 15 reps: 3 x 15 lbs (up from 12 lbs)

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

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 (up from 5 lbs DBs)

Side Lying Hip Abduction with Loop Band - 3 sets x 15 reps: 3 x X-Heavy Loop band (25-30 lbs) (up from heavy loop band - 15-20 lbs)

Weighted Single Leg Glute Bridge (Leg on Thigh) - 3 sets x 15 reps: 3 x two 10 lb weighted plates (up from 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 (up from one 10 lb plate on each side)

Cardio: 30 Minutes: 
“Leslie Sansone's Walk Away the Pounds: 2 Mile Brisk Walk”: Fitbit info: time: 30 minutes, distance: 1.42 miles

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

                                                     Fitbit Info

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