Thursday, September 25, 2014

My knee has been feeling a little better lately, and I hate ignoring my legs so I decided to try out some exercises that don't irritate it. This is a pretty moderate workout that will probably be cake for someone who works their legs weekly, but I sure did break a sweat! 


Warm up: 3 min walk on treadmill

1. 1 mile run on treadmill
I increased the speed at each lap (.25 mi) and on the last lap I sprinted (speed 10). 

2. Leg press 4 x 12 increasing weight for each set
{75 lbs, 85 lbs, 90 lbs, 100 lbs}

4. Butt burners on Bosu ball 2 x 50 {each leg}
(you don't have to use Bosu ball for this. You can use a box, a step, or any sturdy surface)

5. Hip abduction machine 4 x 15 {55 lbs}

6. Hip adduction machine 4 x 15 {55 lbs}

20 calf raises with medicine ball {18 lbs}
30 second wall sit holding medicine ball straight in front {18 lbs}


Leg selfies are hard. I'm pretty impressed that I have kept SOME tone over the past few months I've been hurt! Thank you, soccer ;)

Have fun!


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