Today, Haley brought us an exercise to work our calves, quads, and back muscles. I've noticed that my quad muscles have been getting much bigger in proportion to my calves, so I was thankful for this workout. We started off on the treadmill, looking like this:
Even though it's at a walking speed, you will get a killer calf workout due to the inclines and will work up a sweat by the end of it.
If only I could remember what exactly we did next.... We worked our shoulder and back muscles and then moved on to quads. Since I don't remember the workout exactly, nor the names of the workouts, I'll post a few examples of what I do remember.
Back:
Bent over rows
Bow and Arrows
Single arm rows (I believe?)
We did a lot more stuff for the back, which I can't remember for the life of me right now. Most of which we did sets of 15.
Legs/Cardio:
Jump Overs
Squat Splits (?)
Donkey Kicks
and one other I can't remember the name of...
We did each for 2 min. with 1 min. rest in between.
Overall, it was a good workout and we were activating our muscles and pumping our blood.
After workout meal: Protein smoothie!! Yay! I used a couple of ice cubes, ~1/2 cup water, ~1/2 cup strawberries, ~1/2 cup peaches, and 1 scoop of vanilla protein powder. If you don't have one, invest in a blender!!
Side note: If you read this, feel free to leave a comment correcting me and adding missed exercises, Haley! I thought today's exercise was great and would like to have it logged for future reference.
20 MINUTE TREADMILL
Incline: 8-12 Time: 20 min. Speed: 5
(or speed: 4, depending on the machine configuration)
Min. Incline
0-1 4
1-2 8
2-3 9
3-4 10
4-5 11
5-6 12
6-8 8
8-9 9
9-11 10
11-12 11
12-13 12
13-14 9
14-15 10
15-16 11
16-17 12
17-18 8
18-19 10
19-20 12
Even though it's at a walking speed, you will get a killer calf workout due to the inclines and will work up a sweat by the end of it.
If only I could remember what exactly we did next.... We worked our shoulder and back muscles and then moved on to quads. Since I don't remember the workout exactly, nor the names of the workouts, I'll post a few examples of what I do remember.
Back:
Bent over rows
Bow and Arrows
Single arm rows (I believe?)
We did a lot more stuff for the back, which I can't remember for the life of me right now. Most of which we did sets of 15.
Legs/Cardio:
Jump Overs
Squat Splits (?)
Donkey Kicks
and one other I can't remember the name of...
We did each for 2 min. with 1 min. rest in between.
Overall, it was a good workout and we were activating our muscles and pumping our blood.
After workout meal: Protein smoothie!! Yay! I used a couple of ice cubes, ~1/2 cup water, ~1/2 cup strawberries, ~1/2 cup peaches, and 1 scoop of vanilla protein powder. If you don't have one, invest in a blender!!
Side note: If you read this, feel free to leave a comment correcting me and adding missed exercises, Haley! I thought today's exercise was great and would like to have it logged for future reference.
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