10-23-2024/Lower Body
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Squats
- 3 sets of 20 reps
- Weight: 159 lbs
2. Deadlifts
- 5 sets of 20 reps
- Weight: 262 lb
3. Leg Press
- 3 sets of 20 reps
- Weight: 125 lbs
4. Lunges
- 3 sets of 20 reps per leg
- Weight: 30 lbs each dumbbell
5. Leg Curls
- 3 sets of 20 reps
- Weight: 45 lbs
6. Calf Raises
- 3 sets of 25 reps
- 30 lbs dumbbells
Cool-Down (5-10 minutes)
- Stretching, focusing on the full body
Breakfast:
- Smoothie with mixed berries, spinach,
almond milk, and protein powder
Snack:
- Apple slices with almond butter (1 tbsp)
Lunch:
- Quinoa salad with black beans, corn, avocado, and lime dressing
Snack:
- Greek yogurt (1 cup) with honey and nuts
Dinner:
- Grilled chicken (4 oz) with roasted vegetables (carrots, zucchini, bell peppers) and sweet potato (1 medium)