There are 4 different areas of focus for the workouts. Here is the one for your legs:
Day 1-Legs
1. 1 legged squats (1-5 reps, 3 sets) - The arms are held out in front and the free leg is held out straight in front of you. I tell people that they should imagine the leg is straight like it's stuck in a ski cast. Tighten your entire core, arms and leg and exhale as you stand up. This requires balance and butt/leg strength. In the beginning you my have to lean forward to stand up but eventually you'll be able to just stand straight up. Then lower yourself back down. You are shooting initially for 1 good one. This is about quality over quantity.
2. Jumping squats (10 reps 3 sets) - Start in a lunge position with your left foot forward. Jump vertically and land in a lunge position with your right foot forward. Try to get 4-10 inches of air when you jump. From that position jump and transter your left foot forward again. Left/Right is one rep.
3. Plie squats (15 reps 3 sets) - Begin by separating your feet to about 1 and a half to 2 times your hip width. Then, turn your feet so that they face outwards about 45 degrees. Inhale and you bend your knees and lower to towards the ground. Then, exhale and squeeze with your glutes to rise to the starting position. Imagibe having a $100 bull in your butt cheeks as you stand up, dont drop it!!!
4. Side lunges (20 reps 3 sets) - Begin with the legs wide, toes out at a comfortable angle. Lunge to the right while keeping the left leg straight. Sit back into the heel of the lunging leg while bringing the weight towards the floor. Stand and repeat on the same side 20 times. As you shift your weight, to maitin balance you can move your arms as if your striding on your skates.
Tomorrow...ARMS!
No comments:
Post a Comment