Wednesday, February 20, 2019

Wednesday, February 20th Workout - Leg Day B - Glutes, Quads, Hamstrings and Calves Plus Cardio & Full Body Stretch

Up until I actually started today's workout I was convinced that it would be easier than Leg day A because it didn't have any walking lunges. I was wrong... oh, so wrong and now I just want to go collapse somewhere and not move until tomorrow :/

Abs Day B tomorrow!

Leg Day A - Glutes, Quads, Hamstrings & Calves Plus Plus Cardio & Full Body Stretch: 2 hours, 18 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 B
Walk in Place - 1.5 Minutes

Glutes, Quads, Hamstrings & Calves: 1 Hour, 26 Minutes

Dumbbell Plie Squat (dumbbell held at center of chest) -  3 sets x 15 reps: 3 x 15 lbs

Single Leg Dumbbell Deadlift - 3 sets x 15 reps: 3 x 12 lbs holding barbell rack for balance with one hand

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 barbell rack

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

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: 1.47 miles

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

                                                     Fitbit Info

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