Friday, 26 December 2008

Killer Home Leg Workout

Now we move to the killer home leg workout. This routine starts with no weight required at all and builds to the requirement of dumbbells, a step and a bench or chair will be required.

Legs are missed alot in training so when it comes to a home workout a killer home leg workout is very important.

We will complete three exercises at four sets each with twelve repetitions.

Exercise One

Bulgarian Split Squat

Find a bench or chair that is roughly knee height, Stand just short of your leg length in front of the bench and place the top of one foot on the bench. Keeping your body upright lower your body by bending at the knee of the leg that is not on the bench until it is at a ninety degree angle then using your leg muscles lift your body to return to your starting position then repeat.



Exercise Two

Squat

Keep your legs shoulder width apart. Bend your legs at the knee and hips so you lower your body towards the ground while keeping your torso relatively upright and your back straight, once you have lowered to a reasonable level reverse the movement you have made to return to a standing position keeping the back straight



Exercise Three

Calf Raises

Stand on the bottom step of your staircase or on a yellow pages book. Raise your heels as high as possible and you will feel your calf muscles tighten as they take the brunt of the weight then slowly move your feet back down as far as they can go, then repeat. Take one second to raise your heels but three seconds to lower your heels.

1 comments:

unmth said...

thanks for sharing this very interesting post
upright exercise bike