Hi guys, today we focus on you getting great tone on those problem areas - butt, thighs and calves. The venue for great for todays workout right next to a small forest full of blue gums. The birds were chirping and my thighs were burning!
I recommend doing this workout on a regular basis if you want to achieve great tone in your legs.
Principles
Big Muscles First
Techniques:
Circuit training Rest Pause
Instructions
6 exercises with variations of each and 25 reps per variation (complete 25 reps on both sides for all single side exercises)
As the exercises become progressively harder you may take a rest/pause in order to achieve the full 25 reps. However, if failure occurs on the step exercises for squat and lunge you can stop and move to the next exercise.
There is no set recovery. You can challenge yourself against the clock taking as much or as little recovery as you need.
Remember to warm up and cool down properly, do glute, thigh, hamstring and calf stretches to finish.
Exercises
1. Leg Raise
Front Variation (25 reps on each side)
Lie down on your back with neutral spine and legs bent, feet flat on floor. Activate core straighten one leg and raise to about 45 degrees. Lower to almost touching the ground and repeat with a smooth full range of movement until required number of reps is completed. Repeat on other leg.
Inside Variation (25 reps on each side)
Lie on side supporting head and body position with hand. Bend the top leg over and in front of lower leg. Keeping lower leg straight and raise up as much as possible keeping toes pointing forward and lower until almost touching the ground. Repeat with a smooth full range of movement until required number of reps is completed. Repeat on other leg.
2. Squat
Wide (Sumo) Variation (25 reps)
Take a wide stance with feet at about 45 degree angle hands together in front of body. Squat to thigh parallel with ground keeping back flat, knees in line with feet and looking straight ahead. Repeat for required number of reps keeping a smooth full range of movement.
Shoulder Width Variation (25 reps)
Take a stance with feet just beyond shoulder width hands together in front of body. Squat to thigh parallel with ground keeping back flat, knees in line with feet and looking straight ahead. Repeat for required number of reps keeping a smooth full range of movement.
Narrow Width Variation (25 reps)
Wide (Sumo) Variation repeated (25 reps)
Repeat Wide (Sumo) squat for another 25 reps.
3. Step Up Squat (25 reps on each side)
Place on foot on a raised surface (about 30-40cm) the other foot on the ground about should width apart, hands together in front of body. Raise up onto surface and lower to a squat position keeoping back flat, knees in line with feet and looking straight ahead. Repeat with smooth full range of movement. Repeat on other side.
4. Leg Raise
Rear Variation (25 reps on each side)
Kneel down on floor and place hands or elbows on the ground under shoulders for support. Adopt neutral spine and activate core. Straighten and raise one leg parallel with the ground then maintaining body position raise leg up tightening glute and hamstring muscles. Lower to parallel position and repeat with smooth full range of movement. Repeat on other leg.
Side Variation (25 reps on each side)
Lie on side supporting head and body position with hand. Bend the lower leg under upper leg. Straighten the upper leg and raise up as much as possible keeping toes pointing forward and lower until almost touching the Lower leg. Repeat with a smooth full range of movement until required number of reps is completed. Repeat on other leg.
5. Lunge
Stationary Variation (25 reps on each side)
Take a wide stance with one foot infront of the other (a wider stance will target more glute and hamstring). Lower your body bending knees to about 90 degree. Keep knees in line with feet and do not allow friont knee to travel forward of toes. Raise to start position and repeat. Complete required number of reps on each leg and change sides. Maintain a smooth full range of movement and keep balance throughout.
Step Up Variation (25 reps on each side)
Place the front foot on a raised surface (about 30 cm). Take a wide stance with one foot in front of the other (a wider stance will target more glute and hamstring). Lower your body bending knees to about 90 degrees. Keep knees in line with feet and do not allow friont knee to travel forward of toes. Raise to start position and repeat. Complete required number of reps on each leg and change sides. Maintain a smooth full range of movement and keep balance throughout.
6. Calf Raise
Double Leg Variation (25 reps)
Stand supported leaning leaning against a fixed object. Maintain neutral spine and activate core. Raise up onto toes (do not roll to outside of the foot) and lower to start postion to stretch the calf muscle, keeping feet parallel and shoulder with apart. Repeat with a smooth full range of movement until required number of reps is completed.
Single Leg Variation (25 reps on each side)
Stand supported with ball of the foot on a step and heal off the edge. Maintain neutral spine and acivate the core. Raise up onto toe (do not roll to outside of the foot) and lower until heal is below level of step to stretch the calf muscle. Repeat with a smooth full range of movement until required number of reps is completed.
