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1/30 & 1/31 Workouts: Heavy Legs & Cardio

Posted Jan 31 2010 10:09pm

Abs Photo UpdateThis post is a compilation of the workouts I did yesterday and today. I had a huge Christmas party to go to yesterday and before that started I had to go grocery shopping and then get my workout in. I had planned on doing abs yesterday, but I decided to do them today just before my cardio workout.

In case you missed my recent post about why people shouldn’t be afraid to lift heavy, it’s important that you read it if you have fears of getting “huge” if you lift heavy. In order to burn more fat and calories, you need to have more muscle mass. This allows your body to burn more while it is at rest, ie., while watching TV, riding in a car, sleeping…etc.

Leg Workout


  • 1 warm up set x 15 reps, 35#
  • 3 sets x 4 reps, 85#


  • 1 warm up set x 15 reps, 35#
  • 3 sets x 4 reps, 95#

Leg Extensions

  • 3 sets x 6 reps, 55#

Abs Workout

  • Weighted Crunches: 3 sets x 25 reps, 8# dumbbell

Cardio Workout

  • 2 minute warm-up @ 4 mph
  • 30 minute steady jog/run @ 5.5 mph
  • 8 minute cool-down @ 4 mph

Total Time: 40 minutes

Total Distance: 3.416 miles

Total Calories Burned: 402

I hope you’re having a great weekend and that the upcoming week is good to you!

All the best,


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