#exercisejournal

Today was legs and abs! My ballet technique class killed my legs last night but I managed to push through my workout today.

Warm up- arc trainer- 4mins

Hip Thrust w/bar- 3 sets of 8, 80lbs

Plank- 3 sets of 30sec  (one set with hip twists)

Single Leg Deadlift- 3 sets of 6, 60lbs *added weight*

Crunches- 3 sets of 10

Arc Trainer- 2mins; incline- 15, resistance- 25

Hip Adductors w/cables- 3 sets of 8, 17.5lbs

Leg Raise/ pelvic lift combo- 3 sets of 6

Deadlift- 3 sets of 6, 100lbs

Treadmill- 2mins jog; speed- 4.5, incline- 0

                2mins run; speed- 5.0, incline- 3  

                4mins walk; speed- 3.5, incline- 0

                1min sprint; speed- 5.5, incline- 0

                1min sprint; speed-5.5, incline- 9

Cool down; full body stretch

Feeling really good about my workout today and as an added bonus I'll be getting a massage in less than 2hrs! Wooot!

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So I haven't posted a workout in quite a while. I've actually been to the gym since my last post but today was my  first time going and doing my actual routine in about 2 weeks. I felt great but I didn't want to push myself too far so I kept it light. 

Legs and Abs

warm up- arc trainer

Hip Thrust- 2x6 80lbs

Bridge with medicine ball- 1x10 8lbs

Crunches- 2x15

Reverse Lunges- 2x8 40lbs

1.5mins arc trainer

Squats- 2x8 100lbs

Leg Raises- 2x12

Single Leg Deadlift- 2x6 each leg 40lbs

Treadmill- great pyramid interval

3min warm up

45sec run

1min walk

1min run

1min walk

1.5min run

1min walk

2min run

1min walk

1.5min run

1min walk

1min run

1min walk

45sec run

Yesterday was legs and abs

warm up- arc trainer 5mins

Dumbbell reverse lunge w/knee lift- 3x10 40lbs

Plank- 35sec

Side Plank Crunch- 35sec each side

Leg Press- 3x10 100lbs <decided to try this out- felt like my legs are too short to use it comfortably lol might need to try it again)

Hip Adduction/Abduction w/cables- 2x8 each leg 17.5lbs

Leg Raises w/pelvic lift- 3x10

Deadlift- 3x8 90lbs (technically a back exercise but I like to do it on leg day) 

Arc trainer- 5mins

Warm up- arc trainer- 4mins

Inverted Push ups- 3x10

Lateral Pulldown- 3x6 105lbs

Seated Row- 3x8 55lbs

Hyperextension- 3x8

Lateral raise/Front raise combo- 3x6 10lbs

Lying Dumbbell Overhead Pull- 3x8 25lbs

Tricep Push Down- 3x6 40lbs

Bench Press- 2x8 100lbs

Treadmill- ran a bit then walked then ran again. I had it covered but my total was .73miles and 10mins before the cooldown

They were predicting more winter weather so I wanted to get my shoveling done before it piled up again. I did both my sidewalks and my mom's sidewalk. It took about 25mins and my arms, legs, and abs are beyond sore!!!

Today was legs and abs!

As I mentioned earlier I have revamped my workout routine- I realized I've been trying to do too much on leg day and as I add weight it gets harder and harder to get through all the exercises I want to do so I broke it up a bit and lightened my cardio on the days I do lower body. 

Warm up- arc trainer- 5 mins

Hip Thrust w/bar- 2X12 80lbs

30sec Plank- 3 rounds- Standard, left side with forward crunch and right side with forward crunch

Squats- 3x10 50lbs (still working on form)

Hamstring Curls (machine)- 3x8 60lbs

Leg Raises with pelvic lift- 3x8

Single Leg Deadlift- 2x8 (each leg) 60lbs