oct 19 - legs & abs

Leg day ... oh joy.... NOT! Leg day is a love/hate relationship. I hate legs because it's hard, but I love doing them because it makes me feel good afterward.

Here's what we did:

skipping stairs - 7 flights up/down - 10# dumbbell

Kneeling leg curl - 20#/10 x 3 sets (on each side)

Leg Press - 110#/10; 130#/10; 150#/10

Seated calf raise - 45#/15 x 3 sets

Easy bar dead lift - 40#/15 x 3 sets

Glute press - R/L sides separately: 75#/15 x 1 set; 87.5#/15 x 2 sets


Abs:
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Crunches on ball 20 x 2 sets

High crunches holding med. ball 7#/20

Twists on stability ball 7# med ball/20

Knee Ups on ball 20 times each side

Squats, feet together: 20

Squats, feet apart: 20


Cardio:
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Stairmaster: 20 mins, level 5-6
Recumbent Bike: 10 mins, level 10
Treadmill: 1.5 miles walk/run 15 mins