Today's weight workout ~ Inspired by my sweet cousin Tami =) Just for u girl !
Super sets 4x 90 sec rest ~ (between ea.super set)
Double dumbbell squats 4x
Dumbbell leg curls 4x (lying on flat bench dumbbell between feet and curl)
Super sets 4x 90 sec rest ~ (between ea.super set)
Leg extensions 4x
Lunges (hold 2 dumbbells to add weight)
Single set ~16-24 reps ea. set of 4x (90 sec rest)
Bench step-ups (holding dumbbells)*Alternate legs while stepping up on to bench or elevated surface*
Lying dumbbell leg curls
I always take my shoes off when I do these, as it is easier to grip the dumbbell. Try both ways and see what works best for you. I like to use a good 25-35 dumbbell, but again you will have to try the weight out and see what makes your glutes and hamstrings burn most. If you have a partner you can lay on the bench and have them place the dumbbell between your feet, and then either drop it yourself or have your partner remove when your done.
The best way is to do it yourself, that way you never rely on anyone. Just lay on bench face down and lower your feet to grip the underside of the dumbbell and lift. It is quite easy when you get used to it. You can also substitute the flat bench for a decline bench to alternate this exercise and work your hamstrings at different angle. Both are excellent exercises for the back of you legs...Hamstrings, and your bum too... Glutes =0
Cardo ~ Rest from cardo today =)
My diet for Today !
1- Chicken Cesar Salad 1- diet Pepsi
Cabo salad w/black beans, shredded chicken, romaine lettuce, shredded mozzarella cheese ~ Water
Hot green tea
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