First of all, Happy Veterans Day! I'm so thankful that there are brave men and women who risk their lives everyday for us all here in the US!
Today being Monday, I'm back in my workout and food routine full steam. Today is lower body day on my personal calendar, but it's also a day on which I have to teach a really challenging group fitness class! Not that I mind the challenge, but it can be tough discerning how much I need to push myself when I have a challenging class to teach later. So I said to myself, "Self, you should just put 3 exercises together and do the whole circuit 3-5x..." So there you have it. I took two of the most effective lower body exercises, the squat, and the bridge, and paired them with an easy-to-do ploymetric (explosive) move, the jumping jack and got a great workout! This workout is a quickie toner for your thighs, glutes, and calves! The key here is adding the pulses, squeezes, and presses at the end of each set. pulses really involve the gluteus maximus, while squeezes target the inner thighs, and presses target the outer thighs. I hope you enjoy the workout. Warm-up by marching in place and perfoming 15 kick backs for each leg.Here's the tutorial:
Put your arms out in front to help keep your balance, put your weight in your heels as you sit back. Newbies, put a chair behind you. Pro's, add some weights or a resistance band. Oh, and keep your gaze up. Squeeze your glutes to stand up.
Keep your weight in your front heel, then lower straight down as low as possible. Squeeze muscles and stand. Repeat.
Put your weight in your heels.Squeeze your bum before lifting, this makes sure the glutes are doing the work.
Keep your knees and toes the same way...and absolutely no pidgeon toes. This will hurt your knees.
Here's the workout: