Wednesday, May 09, 2012

Quads, Hams and Glutes

Abduction 3 sets of 15 at 65 lbs. 
Adduction 3 sets of 15 at 35 lbs.
Leg Extensions 3 sets of 12 at 50 lbs.
Seated Leg Curl 3 sets of 12 at 40 lbs. 
Leg Press 3 sets of 20 at 120 lbs. 
Back Extensions 3 sets of 10

Five flights of stairs
20 Kettle ball swings
20 lunges with a medicine ball


Five flights of stairs
20 Kettle ball swings
20 lunges with a medicine ball

Abduction 3 sets of 15 at 65 lbs. 
Adduction 3 sets of 15 at 35 lbs.
Leg Extensions 3 sets of 12 at 50 lbs.
Seated Leg Curl 3 sets of 12 at 40 lbs. 
Leg Press 3 sets of 20 at 120 lbs. 
Back Extensions 3 sets of 10

3 miles on the procore100i
  at level 19 for 28 min = 443 calories burned

1 mile on the stairmaster
 at level 5 for 50 floors = 110 calories burned