Work It Wednesday Workout

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.

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