Legs & Abs
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
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| DB Squats- 1 warm up 10-15 reps, 1 set 8-10 reps, 1 set 8-10 reps | XX | XX | |||
| DB Lunges - 1 set at body weight then 3-4 sets | |||||
| DB Stiff-Legged Deadlifts - 1 warm up 10-12 reps, 3-4 sets 6-8 reps | |||||
| DB Calve Raises - 10 in-foreward-out, repeat with DB | XX | ||||
| crunches- 20 reps | XX | XX | |||
| reverse crunches- 20 reps | XX | XX | |||
| super or double crunches- 20 reps | XX | XX | |||
| flutter kicks - 100 reps | XX | XX | |||
| scissors- 100 reps | XX | XX | |||
| crunches to the left- 20 reps | XX | XX | |||
| crunches right - 20 reps | XX | XX | |||
| leg lifts - 10 reps | XX | XX | |||
| V-ups - 10 reps | XX | XX | |||
| DB Side Bends -2 sets 15-20 reps, 1 set 8-10 reps | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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