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A Practical Leg Workout For Progressive Fitness


By Damien Darby - 6/20/2013

Fitness
  Photo Credit: Warren Goldswain / Shutterstock.com

Outside serious body-building, most people these days are just looking to get in progressively better shape and stay/get trim while doing so. Therefore, leg workouts shouldn't be done on machines, or be entirely composed of the age old barbell squats, deadlifts, and leg presses. Mix it up, and work tons of other musculature at the same time for optimal calorie burn and strength endurance training.

5 Efficient Leg Exercises

  • Barbell Deadlifts to Rows
  • Goblet Squat Thrusters
  • Barbell Roll-outs to Straight-Leg Deadlifts
  • Step-ups to Kneeling
  • Weighted Wall Sits

Easy to Use Work to Rest Ratio

1 set = 5 intervals of 90 seconds on 20 seconds off. Each exercise should get at least 3 sets. Use anything from a simple stop watch, smart phone, or a friend to keep track of time. Ideally this whole powerhouse workout can be done in record time and still get fabulous results.

Brief Exercise Instructions

Exercise one: Because this is a compound exercise the weight should be moderate and chosen wisely. Sacrificing form too much here could lead to a lower back injury. Keep the weight centered in the heels and breathe from the diaphragm. Do a traditional barbell deadlift, and then transition into an upright row.

Exercise two: The best thing to do is look at pictures or videos of this exercise before doing it, or asking a trainer for a visual demonstration. It's basically a sumo squat thrust whole holding the dumbbell in both hands like a goblet. Make sure to keep it close to the center of gravity, keep the back straight and head up, and watch out for the chin!

Exercise three: Use the same weight as the earlier deadlifts with upright rows. This time start on the knees and roll the barbell out in front of the body as far as possible, hold the position, then return. Afterwards transition into a straight-leg deadlift which concentrated tension on the hamstrings. Keep the legs really straight, but try not to lock out the knees, and hold the weight in the heels.

Exercise four: Find a flat platform that is only about 6' off the ground. The idea here is to step up and plant one foot firmly on the platform. The other leg will be doing all the work, especially the glutes. Raise the working knee up as high as possible while stepping up, then come down and get on that knee. Rinse and repeat. The hard part is coming back up from being on one knee.

Exercise five: Wall sits are a popular leg exercise but how often do people think to add some weight? Rarely do people ever grab a barbell or dumbbell and extend up above the head while doing wall sits. Why not grab a weight plate and hold it? Pick something of about one third of total body-weight and hold that sucker during the wall sits!


 








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