Tough for a beginner but easily adjustable to a lower level
M
Matthew • 6mo ago
Great!
T
Travis • 1y ago
Lift
Time 58:17
Avg hrt 119bpm
Cals 531
Run
Avg pace 3:58
Avg hrt 143bpm
Cals 424
Total Cals 955
2 Started with core circuit to help keep my core tight through all exercises.
3 x2 15lb dumbbells (each leg)
5 back squats next because leg curl/extension machines taken (first two sets 35lb plates, second two sets 45lb plates)
4 had to do all sets of leg curls first (1 sec holds)
First set 90LBs second set 110lbs third set 100lb
Added same set amount of calf presses because leg extension machine was still taken (1 sec holds) first set 110lbs second set 120lbs third set 140lbs
Leg extensions with one sec holds
First set 85lbs second set 95LBs third set 95LBs
6 dumbbell walking lunges (each leg)
1st set x2 15lbs 2nd set Lbs 3rd set Lbs
800m/200m
1st 4:08
2nd 4:00
3rd 4:00
4th 3:45
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