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Work It Wednesday Workout


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This workout was focused primarily on legs.  Everyone knows my hamstrings are TIGHT.  They stay tight.  Well today, my trainer had me working on my hamstrings which must be the weakest part of my body.  I tried not to throw evil looks as I worked through the lactic acid but I am not sure I accomplished that.  Anywho – this is the workout.  Try it on for size and let me know how your legs feel the next day.

REMINDER:  Real quick – we do have a new contest this month called the Road ID contest.  Enter to win a free Road ID valued at $35.  There are some folks going for the GOLD so join the action on our Femme Fitale Fit Club Facebook page and possibly win you one! 

Tuesday

 

Equipment needed

Cable machine

Hamstring curl bench machine

 

 

Exercise

Reps

Weight

Lying hamstring curl – mid range 15 40 lbs
Lying hamstring curl – top range 15 40 lbs
Single leg hamstring curl – right 15 20 lbs
Single leg hamstring curl – left 15 20 lbs
Cable machine squat and shoulder   press 20 30 lbs
Cable machine alternating backward   lunge and bicep curl 20 30 lbs
Cable machine calf raises 50 30 lbs
Diamond push ups 20 NA
Mountain climbers 30 sec NA
Lying hamstring curl – mid range 15 40 lbs
Lying hamstring curl – top range 15 40 lbs
Cable machine squat and shoulder   press 20 30 lbs
Cable machine alternating backward   lunge and bicep curl 20 30 lbs
Cable machine calf raises 50 30 lbs
Diamond push ups 20 NA
Mountain climbers 30 sec NA
Leg extensions 20 30 lbs
Left single leg extension 20 20 lbs
Right single leg extension 20 20 lbs
Cable machine right backward   lunge, single arm row 20 25 lbs
Cable machine left backward lunge,   single arm row 20 25 lbs

DONE   IN 30 MINUTES

The calorie burn was decent.  Need to increase it so it is at least 200 kcals in 30 minutes.

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I was able to cool down this time with a foam roller.  My trainer taught me how to roll on the thing to eventually loosen my hamstrings.  It felt good and I have a much better roller here at home so her recommendation included using the foam roller in the evening on the days I run.  I can do that.  Will update everyone on how I feel after a month of doing this.  🙂

I have some good news and bad news.  First the good news, I had a delicious snack of strawberries and pineapple for snack today during lunch.  Now the bad news, they cleaned out the refrigerator at work and threw OUT my lunchbox!!!!  Grrrrrrrrr!

Disclaimer: This workout was created by a certified trainer based on my current fitness level. Please adjust weight or motion based upon your fitness level. Always consult a physician before starting any new training program

 

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Follow us on Instagram @Femmefitalefitclub

Have fun with us on Facebook at www.facebook.com/FemmeFitaleFitness

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About Femme Fitale Fit Club

I'm a lot of things such as wife, mother of 2, and career woman but my passion is fitness. You can sum me up as a fitness lifestyle blogger and enthusiast. I started Femme Fitale Fit Club to motivate women to live fit and healthy lives as well as share information on fitness programs, good nutrition, fitness equipment and tools. I love fitness challenges, running, cooking healthy meals, lifting weights, and meeting new people! View all posts by Femme Fitale Fit Club

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