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1/17 Workout: Legs, Abs & Cardio

Posted by Melinda on January 17, 2010 · Leave a Comment 

On a happy note, I’m so glad the Vikes won their playoff game today! But…wanna know what’s sad? My hamstrings were STILL hurting from the HIIT workout I did the other day. As a result, I decided to still do legs today but I used a light amount of weight and did a higher number of reps than I had originally planned. I also did some ab work and then finished with some steady state cardio.

Leg Workout

*For all leg exercises I went at a fairly slow pace; I lifted for 2 seconds and then lowered for 2 seconds.

  • Barbell Squats: 2 sets x 15 reps, 35#
  • Deadlifts: 2 sets x 15 reps, 35#
  • Leg Extensions: 2 sets x 15 reps, 25#

Ab Workout

*I did supersets with the following exercises:

  • Weighted Crunches (straight arm): 3 sets x 25 reps, 8# dumbbell
  • Plank: 3 sets x 60 seconds

I really like doing weighted crunches while keeping both arms straight because it feels like my abs are working throughout the entire movement, especially when I’m lowering back down to the starting position. I love these!

Cardio Workout

  • 2 minute warm-up @ 4 mph
  • 20 minutes @ 5.5 mph
  • 3 minute cool-down @ 4 mph

Total Time: 25 minutes

Total Distance: 2.175 miles

Total Calories Burned: 255

I hadn’t originally planned to do cardio today being that it was a leg day and I’m still sick, but I felt comfortable enough when I was finished and the workout was a bit shorter than the usual cardio workouts I do.

The weekends almost over and Monday’s almost here but I hope you have a fantastic week!

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