Tag Archives: kim carlson quad workout

Week 2- A Leaner You

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I hope everyone had a nice weekend and stayed focused on their eating plan and exercise regimen. The weekends are always the toughest for me because my schedule is not as controlled as it is during the weekdays. I did a good job overall, even though I haven’t been feeling the best. Tonight’s post will be a short one since I already posted this morning. Here is my evening’s workout. Since I can’t do cardio (because my lungs aren’t great today), I did a good lower body workout (and threw in some more abs.)
My Workout Plan:
- 3 Sets of Alternating Bicycle Crunches on a Dina Disk (15-20 reps. each side)
- 3 Sets of V Crunches using a Large Ball between Legs (20 reps. per set)
This was followed by:
-5 Sets of Walking Lunges with 25 lb. dumbbells (12 steps down and back is 1 Set)
-5 Sets of Single Leg  Extensions (10 reps. per side)
-3 Sets of Butt Blasters (using machine but on the floor on hands and knees, pushing the pad up). I complete 8-10 reps. on each side
-5 Sets of Single Leg Presses (10 reps per side)
-3 Sets of Leg Presses with Feet and Knees Together (10 reps. at highest weight to fatigue muscles)

Workout for January 31, 2012

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Tonight’s workout included a strength training Hamstring and Quad Workout:

I completed 4 sets of each exercise with approximately 10-15 reps in each set. This was a 1 hour workout.

-Walking Lunges with plate above the head (arms extended). I use a 45 lb. plate, but use what is comfortable for you. I use the gym floor and do 13 lunges down the floor and 13 back (this is 1 repetition).

-Standing Calf Raises (using machine). Challenge yourself. I use 235 lb. (some days more, some less). You should feel your calves burning after each rep.

-Straight Leg Deadlift with Barbell. Go as heavy as you can. Watch your back though. If you feel too much strain, lower your weight.

-Leg Extensions on  machine (1 leg at a time). You will need to use light weight here. It is more difficult than you would think. I use only 10-15 lbs. on this exercise.

-Hyperextensions (holding 10 lb. plate across chest).