Monday's, Wednesday's and Friday's are my leg day's. I usually incorporate back, and abs in the mix to make sure I get a full intense workout. To my surprise the hubby came with me today he usually only comes along on my arm days and you guys know how I feel about those days. So, we went to the gym and as usually on Monday's it was packed but I didn't let that detour me.
I did 5 minutes of cardio on the treadmill on a incline of 7.0 at a speed of 2.8. Then I jumped right into my circuit workout. I did sumo squats on a step aerobic board using a 8 pound weight (15 reps), jumping right into a split squat(10 reps) on each leg if your a newbie just do 5 and work your way up the next time you do the circuit, then roman dead lifts(15 reps), following salsa lunges(10 reps) on each leg, completing with 12 burpees. Resting for 30 secs. That was one set, I had 2 more to do then I was done.
Off to the bike to bring my heart rate down a little, I was on the bike for one minute then I was off to do 3 sets of leg curls(20 reps) resting for 10 secs. between each set. It was time for calves, not my favorite but it beats arms any day. I did a pyramid with my calves to shock them. The machine I used was the seated calf machine. I started off with a ten pound weight on my first set(20 reps), then I did a fifteen pound weight on my second set(10 reps), my last set I finished with a twenty pound weight(8 reps).
It was time for some back action! I went straight to the seated row machine doing 3 sets 15 reps resting for 10 secs. between sets. Then I went over to the stability ball, I love that ball. I did 3 sets of 15 reps of back extensions on the stability ball. Resting 10 secs. between each set. Then I did a crossed leg reversed crunch 3 sets of 25 reps resting for 10 secs. between each set. Then I planked for 30 secs. Went to the bike for a 5 minutes for my cool down. WORKOUT COMPLETE!
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