WOD- Legs/ Abs Pre-nutrition: 50 pistachios  Warmup - 12 minute mile on treadmill LEGS: Barbell Squat - 5x10: 0 - 45 - 85 - 0 - 85 Dumbbell  Lunges - 3x10: 30  Dumbbell Step ups - 30 inch block, 3x10: 30  Leg Press - 3x10: 145  Leg Extensions: 3x10: 55 - 70 - 70 Dumbbell Calf Raises: 3x10 - 70 - 90 - 90 ABS: Alternate Heel Touches - 3x10 each side Mountain climbers 2x45 seconds Decline crunch: 3x10: 10 Decline Russian twists: 3x10 each side: 10 Dumbbell side bend: 3x10: 35 Hanging leg raise: 3x10 Hanging pike: 3x10 Total time: 1:07 Calories burned according to HRM: 359 Post-nutrition: Protein smoothie - .5 cup milk, 1 cup spinach, .25 cup strawberries, .5 banana, 1 scoop of Show Me the Whey protein powder. Grapes 4 silver dollar whole wheat pancakes

WOD- Legs/ Abs

Pre-nutrition: 50 pistachios 

Warmup - 12 minute mile on treadmill

LEGS:

Barbell Squat - 5x10: 0 - 45 - 85 - 0 - 85

Dumbbell  Lunges - 3x10: 30 

Dumbbell Step ups - 30 inch block, 3x10: 30 

Leg Press - 3x10: 145 

Leg Extensions: 3x10: 55 - 70 - 70

Dumbbell Calf Raises: 3x10 - 70 - 90 - 90

ABS:

Alternate Heel Touches - 3x10 each side

Mountain climbers 2x45 seconds

Decline crunch: 3x10: 10

Decline Russian twists: 3x10 each side: 10

Dumbbell side bend: 3x10: 35

Hanging leg raise: 3x10

Hanging pike: 3x10

Total time: 1:07

Calories burned according to HRM: 359

Post-nutrition:

Protein smoothie - .5 cup milk, 1 cup spinach, .25 cup strawberries, .5 banana, 1 scoop of Show Me the Whey protein powder.

Grapes

4 silver dollar whole wheat pancakes

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Posted on Wednesday, 2 May
Tagged as: exercise ironangel legday motivation personalprogress workout workouts
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  1. strongdayeveryday posted this