Do you weight train? There are so many benefits To lifting!! One of the disadvantages, you might think, is that it requires you to either pay for a gym membership or purchase lots of equipment. WRONG! You can get a killer, weighted workout right at home, with or without equipment. All it takes is a little creativity! I do have adjustable dumbbells, which I highly recommend. They arent cheap, but theyre a great space saver and so versatile! This is a leg circuit that I have used often. Each exercise I do 10 reps (10 on each leg for the traveling lunges & step-up/kick backs) for a total of 3 rounds (I do the circuit 3 times through). I increased weight with each round. Dont have weights at home? No problem, use your own body resistance, flexing those leg muscles, and go SLOW! Or grab a couple of gallons of water, fill a plastic bag with pantry items for each hand, hold onto some cinderblocks or soup cans....use your imagination! ;) A few things to think about with each move: Squats: keep your head/chest lifted & push your hips BACK Dead lifts: keep your knees soft (slightly bent) and your back FLAT. only go down as far as you can without rounding your back Traveling Lunges: step out far enough so that your knee stays right over your ankle, your goal is to get that back knee down almost touching the floor Step-up/Kick backs: As you step up, keep your head and chest lifted, pull the opposite leg back and squeeze that bun as hard as you can! In all of these exercises, go slow and controlled. I encourage you to do this workout in front of a mirror or the reflection of a window so that you can keep an eye on your form. I have to keep my form in check, its a constant work in progress. Still not perfect yet! It should be hard, but not painful. Enjoy the burn today and the awesome yep, I worked THAT tomorrow ;) Lets getter done!
Posted on: Wed, 08 Oct 2014 01:33:14 +0000
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