Thursday, August 15th Workout - Leg Day A - Glutes, Quads, Hamstrings & Calves Plus Cardio & Full Body Stretch
Wow. Today was a really tough but ultimately satisfying leg day! I worked hard, I sweated hard and I feel great!
I did switch out one exercise for a new one. Instead of doing the single-leg weighted glute bridge I went with banded kneeling hip thrusts which felt great outside of the fact that I need a much heavier band but at least I know that for the future. I switched it out because I already have a large variety of glute bridges in my six week plan and this exercise was recommended by my trainer in the past.
Abs Day A tomorrow!
Leg Day A - Glutes, Quads, Hamstrings & Calves Plus Cardio & Stretch: 2 hours, 7 Minutes Total Time
Warm-Up: 10 Minutes
Walk in Place - 1 Minute
Forearm Plank: 3 planks x 30 second hold
Battle Rope Snakes - 15 reps
Glute Bridge - 10 reps
Battle Ropes Slams - 15 reps
10 reps x bodyweight of every exercise of Leg Day A
Walk in Place - 1.5 Minute
Glutes, Quads, Hamstrings & Calves: 1 Hour, 5 Minutes
Barbell Back Squat - 3 sets x 12 reps: 3 x 35 lb Barbell
Dumbbell Walking Lunges (dumbbell down at sides) - 3 sets x 10 reps per side: 3 x 15 lbs
Banded Kneeling Hip Thrusts - 3 sets x 12 reps: 3 x 25 lb Stretch Band
Side Lying Hip Abduction with Loop Band - 3 sets x 12 reps: 3 x 25-30 lb Loop band around thighs
Leg Press Machine - 3 sets x 12 reps: 3 x 70 lbs
Leg Extension Machine - 3 sets x 12 reps: 3 x 30 lbs
Leg Curl Machine - 3 sets x 12 reps: 3 x 40 lbs
Standing Dumbbell Calf Raises on floor - 3 sets x 12 reps: 3 x 15 lbs
Cardio - Treadmill: 35 Minutes:
Treadmill Fitbit Info: time: 35 minutes, incline: 0.5, speed 3.2-3.4, distance: 1.57 miles
Full Body Stretch - 17 Minutes
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