I may not be able to move a single part of my body by the end of the day. Arms are fried and this morning I got up and did legs (ham, glute, calves) and the last 3 combos of KPC and abs. For legs I mostly did drop sets of 4 x 10 unless otherwise noted:
Alternating front lunge - 50, 40, 30, 24 (2 12lbs)
Stiff-legged dead lifts (dumbbells) - 30's, 25's, 20's, 15's
Front leg elevated lunge - 60, 50, 44 (2 12's and 20# vest), 40
Calf raises - 100, 90, 80, 70
Plie squats with low-end pulse - 50, 44, 40, 35
Rear leg slide back lunges - 15's, 13's, 12's, 11's
Single leg calf raises - 3x10 with 20#
Donkey kicks - 2x158 with 8#
Glute roll-ins with hip lift on ball - 8 roll-ins with hip lift, 16 hip lifts, 16 roll-ins
Inner thigh raise with ankle weights - 24 single, 24 high-end pulse, 24 single
It seems like I am missing something but I think that's it.
Roxie - sounds like a good workout last night!
Nora - do you ever have a bad workout
You totally rock lady!
Melissa - I love wearing dresses to work. So comfy and congrats on the weight loss.
Belinda - love the idea of that cardio combo. Nicely done.
Debbie - I have read elsewhere that your knee should come fairly close to the ground. I actually dropped my weights to work on form for both lunges and squats - making sure to lower my rear end farther down. It seemed to make a difference - I was definitely more sore. BUT, my knee has never grazed...isn't grazing touching?
Jessica - nicely done this morning!
Jolene - at least you made it to Ride, that's nothing to sneeze at.
Hi Chris and Andrea!!
