Quads 2/19/2019

Quads

Warm-up:

  1. Cross trainer 40 secs

  2. Push up (10) to Butt kicks (10)

  3. Kettle bell swings (20)

  4. Ab roller (20)

  5. … Repeat 4 times

Lift

1. Quad extensions 6x20, feet pointed inward

2. Leg Press 4x15

3. Overhead leg press 4x15

4. Lunges on hoist squat machine 4x12 each leg

5. Quad extesnsion pyramid holds (4 sets); each rep had an increasing number of seconds to hold at the top (1st rep= 1 sec hold, 2nd rep=2 sec hold… 10th rep= 10 sec hold. Then you worked your way back down 11th rep= 9 sec hold, 12th rep= 8 sec hold… 20th rep= 1 sec hold)

6. Adductors 4x20, holding it close for 3 seconds

7. Standing calf raises 4x20 superset with seat calf raise 4x20 35 mins of cardio on stairs

Cardio:

35 min: 35 minutes stairs

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LegsStephanie Sequeira
Legs 2/17/2019

Legs

Warm-up:

  1. Cross trainer 40 secs

  2. Push up (10) to Butt kicks (10)

  3. Kettle bell swings (20)

  4. Ab roller (20)

  5. … Repeat 4 times

Lift

. Abductors 6x20

2. Seated hamstring curl 5x20 superset with plié squats 5x20

3. Glute kick back machine 4x12

4. Plié squat 4x20 superset with pull throughs 4x20

5. Leg extensions feet out 5x20

6. Cable squats 4x20

7. Weighted abs 12x20

Cardio:

45 min: 35 minutes stairs and 10 minutes incline walk

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LegsStephanie Sequeira
Touch Ups 2/16/2019

Upper Body Touch Ups

1. Weighted abs 4x20, Ab roller 4x20, lateral raise 4x20, push ups 4x10

2. Alternating curls 4x20,16,12,10 superset with front raises 4x12

3. Machine preacher curls 4x16,12,10,10 superset with overhead plate press 4x20

4. Cable pull down 4x20 superset with cable overhead tricep extensions 4x20

5. Single Arm tricep pull downs 4x12

6. Face pulls 4x20

7. Single Arm back stiff arm pull downs 4x15

8. Lateral raise machine 4x 10 together, 10 each arm, 10 together

Cardio:

45 min: 35 minutes stairs and 10 minutes incline walk

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Touch UpStephanie Sequeira
Legs with Plyos 2/15/2019

Legs and Plyos

Warm-up:

  1. Cross trainer 40 secs

  2. Push up (10) to Butt kicks (10)

  3. Kettle bell swings (20)

  4. Ab roller (20)

  5. … Repeat 4 times

Lift

  1. Abductor 4x30 superset with lunge jumps 4x20 each side

  2. Kick downs on assisted lat pull down 4x20, 16, 12, 10 each side

  3. Hip thrust on Leg extension 4x15 superset with banded seated clams 4x30

  4. stiff leg deadlift DB 4x8 superset with Plie Squats 4x10

  5. Good mornings 4x12

  6. Single leg cable kick backs 4x20, 16, 12, 10

Cardio:

45 min: 35 minutes stairs and 10 minutes incline walk

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LegsStephanie Sequeira
Back 2/14/19

Back

Isolateral high row machine 4x40

Seated cable rows 4x12
Superset with pushups 4x15-25

Single arm seated cable rows 4x8 each arm

Wide grip cable pull downs 20,16,12,10
Db Superset lateral raise 4x10 (4.2.1.0)

Isolateral high row 4x8

Cable triceps extension 16,14,12,10
Superset stuff arm pull downs

Cardio:

45 min: 35 minutes stairs and 10 minutes incline walk

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BackStephanie Sequeira