11-13-2024/Lower Body
Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout
1. Squats
- 3 sets of 20 reps
- Weight: 163 lbs
2. Deadlifts
- 5 sets of 20 reps
- Weight: 267 lb
3. Leg Press
- 3 sets of 20 reps
- Weight: 130 lbs
4. Lunges
- 3 sets of 20 reps per leg
- Weight: 35 lbs each dumbbell
5. Leg Curls
- 3 sets of 20 reps
- Weight: 50 lbs
6. Calf Raises
- 3 sets of 25 reps
- 35 lbs dumbbells
Cool-Down (5-10 minutes)
- Stretching, focusing on the full body
Breakfast:
- Oatmeal (1/2 cup dry oats) with banana slices and chia seeds (1 tbsp)
Snack:
- Cottage cheese (1/2 cup) with pineapple chunks
Lunch:
- Turkey wrap with whole grain tortilla, lettuce, tomato, and avocado slices
- Side of baby carrots
Snack:
- Protein shake (1 scoop protein powder with water or milk)
Dinner:
- Stir-fried tofu (4 oz) with mixed vegetables (bell peppers, broccoli, carrots) and a side of brown rice (1/2 cup cooked)