Week 4 – Base Building- Tuesday

Tuesday- Lower Body

Warm up:

5 min Cardio

3×12-15 (Stationary Lunge/Front Leg Swing/ Side Leg Swing)Lunge

*Front Leg swing- stand next to a wall and place your hand on the wall for balance. In an exaggerated manner swing the leg closest to the wall forward and backward consecutively. Switch after completing reps.

*Side Leg Swings- stand in front of a wall, place both hands on the wall and lean forward. In an exaggerated manner swing one leg across the front of your body consecutively. After 12 reps, switch legs.

Weight Training:

3×12-15 (Leg Press Machine/Plié)

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*Plié- Stand with your feet outside shoulder width. Feet pointed as outward as possible. Squat down and point your knees in the direction of your toes. You should feel a stretch/strain inside of your legs and now extend up. Repeat

3×12-15 (Hamstring Curl Machine/1min-1min 30sec Wall sit *feet together)Hamstring Curl Two leg

3×12-15 (Glute kickback Machine-Alternate Legs)*

*Get into position facedown in the machine, and place the bottom of your foot on the foot pedal.  Push back and up with your foot and extend your leg upwards.  Lower your leg back down. Squeezing the glute.

Cardio:

Elliptical/Arc Trainer

Alternate for a total of 30 mins.

Incline Level at 10. Resistance level 5 for 2 mins. / Incline level 10. Resistance level 25 for 1 min

Cool Down:

5 min walk

3x (45 seconds to 1min 30sec Plank/30 crunches)Plank

Stretch

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