Today the focus is on building strength in the legs. Very necessary for hill/mountain climbing and running through mud. This version of the leg routine is all about dumbbells and probably more geared toward cardio. This really wears me out.
Warm Up:
In between each set do 10 core reps (sit ups, elevated feet russian twists with weights, leg ups, decline cross over sit ups, v-ups) and 10 burpees at the end of each circuit.
Leg Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next circuit. Do 5 circuits.
Notes / Results:
- Time: 65 minutes. Last time did this in 40 minutes without the core reps & burpees.
- Weight: 204
- Last time I did this it was exhausting and I did not push myself with weight. Great cardio workout even without the 10 core reps and burpees. This time I maxed with weights and incorporated the core reps & burpees and all was good for an intense workout.
- Goblet Squat - maxed 10 reps at 55 pounds on 5th circuit. Improvement over 45 pounds last time. Still more room for growth here.
- Side Lunge - maxed 3 reps @ 35 pounds on 5th circuit. Improvement over 10 reps at 25 pounds (each hand). #significant
- Forward & Reverse Lunge - max 5 reps @ 30 pounds on 5th circuit. Improvement over last time where I maxed 10 reps at 20 pounds (each hand).
- Step Ups - Max 5 reps @ 40 pounds on 5th circuit. Improvement over maxing 7 reps @ 35 pounds (each hand) on 4th cycle last time.
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