2/13 & 2/14 Workouts: Heavy Legs, Shoulders & Cardio

Happy Valentine’s Day! <3 I did a heavy leg workout and a shoulder workout yesterday and then today I did a steady state cardio workout. I don’t do cardio on leg day – it gets to be too much for my legs, especially when I’m lifting heavy like I have been lately. So…I’m completely kosher with doing cardio on a Sunday. If I get it done right away in the morning, or after we grocery shop, then I get to relax for the rest of the day so it’s not so bad.

Leg Workout

Squats

• Warm up: 1 set x 15 reps, 35#
• 3 sets x 6 reps, 85#

Deadlifts

• Warm up: 1 set x 15 reps, 35#
• 4 sets x 6 reps, 95#

Leg Extensions

• 4 sets x 6 reps, 60#

Shoulder Workout

Plate Front Raise

• 3 sets x 10 reps, 15#

Standing 1 Arm Press

• 3 sets x 10 reps, 15#

Seated Lateral Raises

• 3 sets x 12 reps, 5#

Cardio Workout

• Warm up: 2 minutes @ 4 mph
• 10 minutes @ 5.5 mph
• 2 minutes @ 4 mph
• 10 minutes @ 5.5 mph
• 2 minutes @ 4 mph
• 10 minutes @ 5.5 mph
• 14 minutes @ 4 mph, 5% incline
• 5 minutes @ 5.5 mph, 5 % incline
• 5 minutes @ 4 mph, 5% incline

Total Time: 60 minutes

Total Distance: 4.873 miles

Total Calories Burned: 616 calories

For today’s cardio, I just kinda winged it. I wanted to take it easy because I did legs yesterday, but I still wanted to burn quite a few calories at the same time. I’m starting to get used to these longer cardio workouts. Even though I’m walking, I’m still getting another 20 to 25 minutes of cardio exercise.

The Winter Olympics are finally here so I’ll be watching them for the next 2 weeks. Watching the women’s mogul last night was insane and I also watched Apolo Ohno win his 6th Olympic medal in speed skating!

I hope you are having a fabulous weekend and Happy Valentine’s Day again! =)

All the best,

Melinda