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The best legs bodyweight circuit

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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 that’s the case, your living room can be an excellent alternative – bodyweight circuits aren’t 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 you’re not rubbing shoulders with gym bros at the squat rack doesn’t 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 aren’t hitting 90 degrees, you’re 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. That’s 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; that’s 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 you’ll 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.






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Date: 12.12.2018, 23:12 / Views: 62482