Live Well
Work Those Legs ! BY Janice Pondicas
Legs are our biggest muscle group in the body and will burn the most calories . This workout will target your quadriceps , hamstrings , glutes and calves , as well as your inner thighs , hip flexors and core , with a bit of cardio as well .
Warm Up
A proper warm up is important to prepare your heart , lungs and muscles for the more strenuous weight training workout ahead .
• Jumping Jacks ( 3 sets of 20 )
• Skipping for 30 seconds ( 3 sets )
• High knee jumps 30 seconds ( 3 sets )
• Butt kicks 30 seconds ( 3 sets )
1 Reverse Lunges ( 10 reps on each leg )
Ideal for people with knee issues , difficulty balancing or reduced hip mobility .
• Stand upright , with hands on hip .
• Take a large step backwards with your left foot .
• Lower your hip so that your right thigh becomes parallel to the floor with your right knee positioned over your ankle .
• Return to standing position by pressing your right heel into the floor and bringing your left leg forward to complete one rep .
• Alternate legs .
2 Sumo / Wide Squats ( 20 reps )
• Stand with your feet slightly wider than hip width apart , toes pointed out at 45 degrees .
• Bend your knees and sink your hips down until your thighs are parallel to the floor .
• Drive through your heels back to starting position .
3 Normal Squats ( 20 reps )
A compound movement that works multiple muscle groups across multiple joints .
• Stand with feet shoulder-width apart , feet turned out anywhere between 5 and 30 degrees .
• Push your feet into the floor .
• Keep your chest up .
• Bend your knees and push your hips back .
• Engage your core .
• Drive through your heels when standing back up .
4 Calf Raises ( 20 reps )
An important exercise for runners , as running puts significant strain on the calves , and common injuries like Achilles tendonitis and plantar fasciitis are often caused by weak calves .
• Stand up straight , then push through the balls of your feet and raise your heel until you are standing on your toes .
• Lower slowly back to the start . ( You can use a weight to increase difficulty once you are acquainted with the exercise .)
5 Romanian Deadlifts ( 12 reps )
• Stand with the weight in your hands and slowly lower the weight with a slight bend in your knees .
• Bending at the hip and keeping your back straight , lower until you feel a slight stretch in your hamstrings .
• Drive your hips forward and your hamstrings to power back up to standing .
6 Single Leg Glute Bridge ( 20 reps on each leg )
• Lie down with your back , palms and feet all flat on the floor , with knees bent .
• Bring one leg off the floor .
• Raise your hips evenly towards the ceiling and straighten that leg .
• Keep your back straight and engage your glutes at the top of the movement to prevent your lower back from sagging .
• Lower and repeat .
7 Step Ups ( 12 reps on each leg )
Helps increase your leg strength , and plays a role in fixing any imbalances .
• Find a chair with a seat height that when you place your foot on it , your knee bends 90 degrees .
• Place the entire foot onto the chair and press through your heel as your step up , bringing your other foot to meet so that you are standing on the chair .
• Return to starting position on the floor .
8 Squat Jumps ( 15 reps )
Increase your explosive power , improve upper and lower body strength and burn calories . Plus , the flexibility gained in your ankles and hips will help prevent injuries during other exercise routines .
• Stand with feet shoulder-width apart .
• Start by doing a regular squat , engage your core and jump up explosively .
• When you land , lower your body back into the squat position to complete one rep .
• Make sure to use your whole foot to jump , not just your toes .
Step it Up a Notch : If you really want a challenge , do all 8 exercises and then repeat 3 times .
Janice Pondicas is a qualified personal trainer works out of the Virgin Active in Bedfordview , Johannesburg , and also counts long distance running , tennis coaching and fitness bikini competitions amongst her activities . She has run 40 marathon or ultra-marathons , including eight Comrades Marathons . Her clients range in age from 20 to 65 , and many have had amazing transformations , both in weight-loss and improving overall health , thanks to her detailed training and nutrition plans . Catch up with her at www . fastforwardfitness . co . za .
Images : Pexels
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