Saturday, March 2, 2019

Saturday, March 2nd Workout - Leg Day D - Glutes, Quads, Hamstrings and Calves Plus Cardio & Full Body Stretch

Great (and long) Leg Day workout today. Six out of eight exercises were single-leg or single-side which is why it took as long as it did but it felt really good.

Abs Day D tomorrow!

Leg Day D - 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 D
Walk in Place - 1.5 Minutes

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

Barbell Back Squat - 3 sets x 15 reps: 3 x 5 lb plate on each side plus 12.9 lb barbell

Dumbbell Lunge - 3 sets x 15 reps: 3 x 12 lb dumbbells

Weighted Side Step Up - 3 sets x 15 reps: 3 x 12 lb dumbbells w/step bench

Floor Hip Extension - 3 sets x 15 reps: 3 x medium stretch band (20 lbs) on each leg

Pilates Side Leg Series - 3 sets x 15 reps: 3 x medium stretch band (20 lbs) on each leg

Frog Glute Bridge - 3 sets x 15 reps: 3 x X-heavy loop band (25-30 lbs) around thighs

1-Leg Wall Glute Bridge -  3 sets x 15 reps x bodyweight

Seated Weighted 1-Leg Calf Raise on Foot on Step Bench - 3 sets x 15 reps: 3 x 15 lb dumbbell on thigh

Cardio: 30 Minutes: 
“Leslie Sansone's Walk Away the Pounds: 2 Mile Brisk Walk”: Fitbit info: time: 30 minutes, distance: 1.39 miles

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

                                                     Fitbit Info

No comments:

Post a Comment