For #tbt I am sharing a few exercises I have shared before strung together for a quick leg and tricep workout, do this series 3 times through. Start with a side leap and cross for about 45-60seconds for a cario warmup. Next, do jumping split squats to burn the lower half and continue to raise the HR for 30-45 seconds . Add between each switch a sumo squat land and continue for another 30-45 seconds. Next grab a heavy dumbbell(here I am using only 25lbs), take a wide stance and do a goblet squat to an overhead tricep extension, do these for 45-60 seconds, taking your time to be sure your squat form is correct and that you are safely performing the tricep extension. Then, find your balance standing on one leg. Once you have established your balance, perform a shallow one leg squat while bending forward that the hip to touch your opposite hand to your toes. This not only challenges the standing leg to stabilize, but it also serves as an oblique/core exercise. You can hold some light dumbbells in your hands wight he arm extended laterally to help with the balance, this will add a shoulder challenge...again, 45-60 seconds on each leg, moving slowly to ensure you have your balance. Finally, bench tricep dips, as many as you can perform with impeccable form for 45-60 seconds, or to failure. The trick behind a tricep dip is to open the chest at the top of the arm extension and maintain a vertical torso throughout(not allowing yourself to tuck the butt under or hunch the chest). For an advanced challenge, keep the legs straight or on a stability ball. For beginners, bend your knees and have your feet flat on the floor. All in, this mini HIIT workout should take at most 5-6 minutes to complete one round...but take your time to check and correct your form. Make sure you have your navel to spine connection the entire time, to ensure that you are working as efficiently as possible. Use your exhalations for power and have fun! Please comment or message with questions. Thank you for viewing and sharing...#fitnessiscontagious
Posted on: Thu, 16 Oct 2014 11:04:30 +0000
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