Tuesday, February 11th Workout - Leg Day A - Glutes, Quads, Hamstrings, Calves & Abs Plus Cardio & Full Body Stretch
I had a great Leg Day workout today even though it did 1.5 hours for legs and abs alone :/ Luckily I had the time for it today and hopefully they workouts won't run much longer than that in the future.
I had a new exercise today I added in a few months ago: the resistance band kneeling band thrusts and I loved them! Today was also my first time trying out the barbell pad that I got and it made a huge difference in how the barbell felt across my thighs/knee area during the seated calf raises!
Looking forward to Push Day B tomorrow!
Leg Day A - Glutes, Quads, Hamstrings, Calves & Abs Plus Plus Cardio & Full Body Stretch: 2 hours, 28 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 & Abs: 1 Hour, 32 Minutes
Dumbbell Goblet Squat (dumbbell held at chest level) - 3 sets x 12 reps: 3 x 12 lbs
Dumbbell Walking Lunges (dumbbell down at sides) - 3 sets x 10 reps per side: 3 x 5 lbs
Seated Bench Weighted Quad Extensions - 3 sets with weights held between feet x 12 reps: 3 x 10 lbs dumbbells
Prone Bench Dumbbell Hamstring Curl - 3 sets with weights held between feet x 12 reps: 3 x 10 lbs dumbbells
Side Lying Hip Abduction with Loop Band - 3 sets x 12 reps: 3 x Heavy Loop band (15-20 lbs) around thighs
Weighted Kneeling Hip Thrusts - 3 sets x 12 reps: 3 x 50 lb band
Wall Glute Bridge with Squeeze (2 decorative pillows between thighs) - 3 sets x 12 reps (body weight)
Seated Bench Barbell Calf Raises (barbell across thighs) - 3 sets x 12 reps: 3 x one 5 lb plate on each side plus 12.9 lb barbell
Dead Bug - 3 sets x 12 reps: 3 x bodyweight
Cross Body Touches - 3 sets x 12 reps: bodyweight
Standing Anchored Band Oblique Crunch w/large handle - 3 sets x 12 reps: 3 x 30 lb band (doubled)
Cardio: 30 Minutes:
“Leslie Sansone's Walk Away the Pounds: 2 Mile Brisk Walk”: Fitbit info: time: 30 minutes, distance: 1.44 miles
Full Body Stretch (holding each stretch for a count of 12 per side) - 16 Minutes
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One Day More Fitness
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