Workout from Home. Free 15 minute Bodyweight Strength Routine.
The best legs bodyweight circuit
Not everyone has the time or the money to hit the gym 3 times a week and fit a full leg day into their . Or even worse, you can make it to the gym but find the leg press is overrun by yummy mummies toning. If thats the case, your living room can be an excellent alternative bodyweight circuits arent restricted to push-ups and planks.
We asked PT Harvey Lawton to design the ultimate lower body, weight-free circuit you can do in the relative (dis)comfort of your living room. Unilateral, single leg exercises are the source of serious strength, stability and increased proprioception but be warned. Just because youre not rubbing shoulders with gym bros at the squat rack doesnt mean this leg day is going to be any less punishing.
Squat jumps 20 reps
Stand with your feet shoulder width apart and sit back into the squat position. Emphasise the load through your heels to fire your posterior chain before exploding upwards, jumping as high you can. Land softly and, in one fluid movement, sink back into the next rep. If your knees arent hitting 90 degrees, youre not dropping deep enough.
Single leg 'Z' hops 10 reps
These explosive, small movements work both proprioception and muscle activation. Set up a 'z' shape, with cones (DVDs will do) and hop on one leg, getting as much height between each jump and landing as softly as you can. Complete the z on your right leg before returning to the start position on your left. Thats one rep.
45degree lunges 10 reps
Lunge forward at a 45 degree angle with your right foot. Ensure your stride is long and under control. Drop down until your left knee grazes the living room floor before pushing back to the centre position. Repeat with your left leg; thats one rep.
Single leg glute raise 10 reps each side
Lie back in front of the TV (on the floor not the sofa) and raise up into a glute bridge. Hold one leg in the air, lower your hips to the floor slowly and explode up to the start position. Your downward phase should last three seconds, this way youll activate the most muscle fibres, leading to maximal growth.
Bulgarian split squat 10 reps each side
Stand facing away from your sofa with one leg resting on the cushions. Squat down with your standing leg until the knee of your trailing leg almost touches the floor. Push up through your front foot to return to the start position. Work through a full range and see your lower body strength soar.
Video: Beginners Body Weight Exercises for Women - Whole Body Strengthening Routine
Joanna Gaines Is Going to Be the Star of Another Television Show
Where Do You Turn When You Need Help With an Eating Disorder
The Style Leaders Whove Dyed Their Hair Pink, from Kate Moss to Sienna Miller
Dr. Martens Tattoo Collection
You Must See This Dogs Insanely Adorable Maternity Shoot Photos
50 Smoke Tattoos For Men – Manly Matter To Spirit Designs
Shades Of Scarlett: We Look Back At The Life Of The Beguiling Vivien Leigh
5 Juicy Pear Recipes
The Other Bone Nutrient
How to Reattach a Keyboard Key
OPI Nail Lacquer, OPI Classics Collection, 0.5 Fluid Ounce - Yoga-ta Get this Blue
15 Peekaboo Highlights Ideas That Are Worth Trying
How to prepare natural facial exfoliators face scrubs at home
Weed stocks are getting crushed because of legalization vote in Canada
8 Grown-Up Outfit Ideas That Work in Your 30s, 40s, 50s and Beyond