Sunday, February 24, 2019

Sunday, February 24th Workout - Leg Day C - Glutes, Quads, Hamstrings and Calves Plus Cardio & Full Body Stretch

Great leg day today. It took a long time and was tough but I liked it! Tomorrow I'm looking at an active rest day because I really want to do my yoga stretch/routine but I need a rest day!

Leg Day C - Glutes, Quads, Hamstrings & Calves Plus Plus Cardio & Full Body Stretch: 2 hours, 24 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 C
Walk in Place - 2 Minutes

Glutes, Quads, Hamstrings & Calves: 1 Hour, 32 Minutes

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

1-Leg Squat - 3 sets x 15 reps: 3 x bodyweight holding barbell rack for balance

Alternating Side Lunges - 3 sets x 15 reps: 3 x bodyweight holding barbell rack for balance

1-Leg Seated Bench Weighted Quad Extensions - 3 x 15 reps: 3 x 20 lb ankle weights per ankle

1-Leg Prone Bench Dumbbell Hamstring Curl - 3 x 15 reps: 3 x 20 lb ankle weights per ankle

Weighted Inner Thigh Lift - 3 sets x 15 reps: 3 x heavy stretch band (25 lbs)

Anchored Band Hip Extension - 3 sets x 15 reps: 3 x 20 lb band (doubled) per side - holding barbell rack

Plie Calf Raises - 3 sets x 15 reps x bodyweight

Cardio: 30 Minutes: 
“Leslie Sansone's Walk Away the Pounds: 2 Mile Brisk Walk”: Fitbit info: time: 30 minutes, distance: 1.37 miles

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

                                                     Fitbit Info

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