Thursday, January 1, 2009

Workout 1 – Lower Body/Cardio


 

This was a great workout. I took an hour nap after this one. I really blasted my quads

2:59 PM

Warm up - Bike - 10 minutes

Leg Blaster Deep Squats = 40

3 sets (120 x 12, 130 x 10, 140 x10, 150 x 8) )

One Leg Presses = 36

4 sets (70 x 12, 80 x 10, 90 x 8, 100x 6)

Two Leg Presses = 30

3 sets (270 x 12, 290 x 10 310 x 8)

Leg Curls = Not today

Leg Blaster Calf Raises = 64

4 sets (140 x 20, calf stretch, 160 x 17, calf stretch, 180 x 15, Calf stretches, 190 x 12, calf stretches)

Abductor Side Raises = 36

3 sets ( 10 x 12)

Lower Body Stretches

Total Lower Body Reps = 214

Abdominal Crunches = 45

3 sets ( 20 x 15)

Total Reps = 259

Cardio = 30 minutes fat burner (tough) level 8

5:05

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