Leg and Core Day

This is what I did today at the gym - enjoy!

Leg and Core Day

Warm up
Treadmill 10 minutes
3 minutes: shoulder shrugs, arm circles walking at 3 speed
2 minutes: jog at 4 speed
5 minutes: 4.5-5 speed jog/run

Super set #1: Repeat 2 - 4 times

1A: Assisted Pull-ups – 12 reps
1B: Sumo Squat with 20lb DB – 20 reps


Cardio:
Spin Bike Adjust Resistance
peddle as fast as you can 1-2 minutes

Superset #2: Repeat 2 – 4 times

2A: Leg Curl – 12 reps
2B: Heel Drops – 12 reps each side

Cardio:
Treadmill 15 minutes
2 minutes: incline: 0 speed 4
30 seconds: incline: 1 speed 4.5
30 seconds: incline: 2 speed 4.5
30 seconds: incline: 3 speed 4.5
30 seconds: incline: 4 speed 4.5
30 seconds: incline: 5 speed 4.5
30 seconds: incline: 6 speed 4.5
30 seconds: incline: 7 speed 4.5
30 seconds: incline: 8 speed 4.5
30 seconds: incline: 9 speed 4.5
30 seconds: incline: 10 speed 4.5
* Decrease incline by 1 every 30 seconds until back at zero incline
1 minute incline: 0 speed 4
1 minute incline: 0 speed 3.5
1 minute incline: 0 speed 3

Superset #3: Repeat 2 – 4 times

3A: Donkey Kicks – 12 reps
3B:Hip Bridge – 12 reps


Cardio:
Rowing machine 2 minutes

Superset #4: Repeat 2-4 times

4A: Lunges with 20lb DB – 12 each side
4B: Side Bends with 20lb DB – 12 each side


Cooldown:
10 minute treadmill – speed walk speed 3.5

ABS – repeat sequence 1-3 times

Plank with alt. side tap – 12 each side
Plank knee tuck – 12 each side

Side plank with leg lift – 30 seconds each side
Front plank – 30 second hold

Superman – 30 seconds

Stretch!