Lower Body/Core Circuit Workout

Posted on November 7, 2013 by admin

Hey there! I hope you’ve been working hard with these Home Workouts of the Week. I have a new one for you this week and this time you are going to be doing a Lower Body/Core Circuit Workout!

Legs are always challenging and the least favorite for most people to work on. The reason for this is because the legs consist of some of the biggest muscles in your body and thus require more oxygen and blood to be pumped to them while exercising. This means a higher heart rate and more rapid breathing. So basically working your legs is going to really tire you out. That being said, the benefits far outweigh the temporary discomfort. Working your legs will increase your metabolism, burn more calories, excrete more growth hormone in the body helping them to recover as well as helping the rest of your muscles to grow, and also give you shapely toned legs over time.

So work your legs hard and enjoy the benefits! Let me know how you do with the workout or if you have any questions.

Happy leg training!

Lower Body/Core Workout

Warm-Up

30 seconds of Jumping Jacks
10 Spinal Rotations for each side
10 Shoulder Circles for each arm
12 Body Weight Squats
12 Spiderman Climbs

Circuit

5 Squat Hold – 3 rounds of 5 squats followed by a 10 second hold
Sumo Squat – 15 reps
One Leg Squat – 10 reps each leg
One Sided Body Weight Squat – 10 reps each leg
Jump Lunge Hold – 12 reps total with a few second hold after each jump
Reverse Lunge One Leg Deadlift – 10 reps each leg
One Leg Bridge – 10 reps each leg
3 Angle Calf Raise – 10 reps each foot position

Rest for 60 to 90 seconds then repeat the circuit 2 more times.

Core

Around the World – 10 to 15 reps
V Up Roll Up – 20 reps
Oblique Crunch – 15 to 20 reps each side
Pulse Up – 15 to 20 reps
In and Out Crunch – 15 to 20 reps
Plank Crawl – 30 to 40 seconds up and down your mat
Lying Bicycle – 20 reps
Superman – 5 x 10 second hold

Plyometric Lower Body Workout

Posted on September 10, 2013 by admin

Hey everyone! It’s Home Workout of the Week time and this week’s workout is going to really challenge your cardiovascular endurance.

I have a Plyometric Lower Body Workout for you to try and if you never heard of plyometric training before, it basically consists of powerful and fast movements which will improve the working of your nervous system which in turn will improve your overall performance. Some benefits of plyometric training include enhanced performance, increase in muscle power and calorie burning, and increased endurance.

Plyometric training is not easy and if you have knee and back problems I don’t recommend this workout as there is higher joint impact and increase risk of injury.

The following Plyometric Lower Body Workout is a shorter workout consisting of 5 exercises with jumping jacks in between each exercise. The goal is to do 3 rounds of the superset.

Have fun and let me know how you do!

Plyometric Lower Body Workout

Warm-Up

30 seconds of Jumping Jacks
10 Spinal Rotations for each side
10 Shoulder Circles for each arm
12 Body Weight Squats
12 Spiderman Climbs

Superset

Burpee – 10 reps
Jumping Jacks – 30 seconds
Jump Squat and Hold – 4 jumps with a 10 second hold between each jump
Jumping Jacks – 30 seconds
In and Out Squat Jump – 15 reps
Jumping Jacks – 30 seconds
Jump Lunge Hold – 8 jumps with a 5 second hold between each jump
Jumping Jacks – 30 seconds
Running Mountain Climber – 30 seconds
Jumping Jacks – 30 seconds

Rest 60 to 90 seconds then repeat the superset 2 more times

Legs, Back, Core Workout

Posted on September 3, 2013 by admin

Hello there! It’s time for another Home Workout of the Week. Last week I showed you a Chest, Shoulder, and Tricep Workout and this week we will switch things up and work the muscles of the legs (quadriceps, hamstrings, glutes, and calves), the back, and your core.

There are 3 rounds for each superset and to burn some extra calories and increase your cardiovascular endurance, some jumping jacks have been added in to each superset.

Try out the Legs, Back, and Core Workout and let me know how you do!

Legs, Back, Core Workout

Warm-Up

10 Spinal Rotations for each side
10 Shoulder Circles for each arm
12 Body Weight Squats
12 Bridges
12 Spiderman Climbs

Superset 1

Jump Squat and Hold – 6 reps with a 5 sec hold after each rep
Plank Back Row – 20 reps total
Around the World – 15 reps
Jumping Jacks – 30 seconds

Rest for 60 to 90 seconds then repeat the superset 2 more times

Superset 2

Reverse Lunge Leg Kick – 10 reps each leg
Superman Back Row – 12 reps (hold the superman position while doing the back row)
V Crunch – 15 to 20 reps
Jumping Jacks – 30 seconds

Rest for 60 to 90 seconds then repeat the superset 2 more times

Superset 3

Reverse Lunge 1 Leg Deadlift – 10 reps each leg
Sea Turtle – 30 seconds
Bird Dog – 20 reps
Jumping Jacks – 30 seconds

Rest for 60 to 90 seconds then repeat the superset 2 more times

Lower Body/Core Tabata Workout

Posted on August 14, 2013 by admin

Hey everyone! It’s time for another Home Workout of the Week! This week I have a Lower Body and Core Tabata workout for you to try.

Tabata’s have been gaining popularity in the fitness industry over the last while due to it’s effectiveness at revving up your metabolism and ability to burn massive calories in a short amount of time. They are also great for increasing your cardiovascular endurance as your heart rate will remain fairly high throughout.

If you’re not familiar with Tabata’s, they are short bursts of activity followed by short rests with as many sets as you see fit. Tabata’s are really great for busy people who don’t have time to do an hour workout. A Tabata workout can be done in as little as 10 minutes

For this week’s Tabata workout however I have 6 pairs of exercises for you to do with 4 sets of each. Combined with the warmup, this workout should take you approximately 30 to 40 minutes to complete. If you’re short on time, just pick a couple sets of exercises and you can complete this in as little as 10 minutes.

So give it a shot and get ready to sweat! Also note that the rest time between each group of exercises is 1 minute. If this is your first time doing a Tabata workout, you may need to rest a bit longer until your cardiovascular endurance improves.

Lower Body/Core Tabata Workout

Tabata Protocol – 20 seconds of as many reps as you can do followed by 10 seconds of rest; 4 rounds of each pair of exercises followed by a 1 minute rest before moving on to the next pair of exercises

Warm-Up

30 seconds of Jumping Jacks
10 Spinal Rotations for each side
10 Shoulder Circles for each arm
10 Pushups
12 Spiderman Climbs

Tabata 1

Tabata 2

Tabata 3

Tabata 4

Tabata 5

Tabata 6

Squat and Hold

Posted on June 18, 2013 by admin

I have a lower body exercise I would like you to try for the Home Exercise of the Week. It’s called the Squat and Hold.

The Squat and Hold is an isometric exercise that targets all the major muscles of the lower body – quadriceps, hamstrings, glutes, and calves. The isometric aspect of this exercise will build strength and endurance. The muscles of the back will be working as well and If you raise your arms out in front of you then you will also be working your shoulders.

Let’s take a look at the key points to doing the Squat and Hold properly.

squat down pushing your hips back and arching your back up slightly until your thighs are parallel to the floor
sit your weight on your heels and keep your knees directly over your ankles
raise your arms out in front of you to shoulder height and retract your shoulder blades
keep your head up and maintain this position for 30 to 60 seconds

There will be a great amount of lactic acid buildup in the muscles so this will burn! Make sure you are taking in deep even breaths to get the most amount of oxygen to your muscles. This will help flush out the lactic acid and help you get through the entire set.

Oftentimes the simplest move can bring the greatest results so make sure you add this great isometric strength and endurance building exercise to your routine!

Homebody Training

ALL YOU HAVE TO HAVE IS DETERMINATION. I WILL HELP YOU THE REST OF THE WAY.

Tag Archives: calves

Lower Body/Core Circuit Workout

Plyometric Lower Body Workout

Legs, Back, Core Workout

Lower Body/Core Tabata Workout

Squat and Hold