Getting to the Physics: Quarantine Edition Part 2

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Let’s start this week off on the right foot with a new quarantine workout! This week will focus on working all aspects of your upper legs. It will vary from 30 minutes to an hour depending on whether or not you warm up with a jog or a walk. Make sure to rest for a minute or two between each repetition, but try to move directly to the next exercise when you’re done. You’re going to feel the burn on this workout, but I promise it’s a good one. So put on some music and let’s start this workout!

Warm up

Stretch for five minutes. Release those muscles. When you are finished stretching, take a 10-minute jog or a 15- to 30-minute walk. Then start your workout with some core. If you want to do this after your training as a finisher, that’s fine too.

Abs

2 to 3 sets of 15 repetitions per exercise

Entrances and exits

  • Sit on the floor and place your hands behind your back, either shoulder-width apart or in a triangle behind the middle of your back.
  • Lean back slightly with your legs straight, then pull them towards your chest.

Hip board dips

  • Get into a plank position with your forearms on the floor. Make sure your back is straight and engage your core.
  • Don’t squeeze in and stick your butt upwards, always keep your back straight.
  • Turn from side to side, always keeping your heart engaged. Feel the burn!

Bite

  • Lie on your back with your knees raised, as seen in the video, and bite down.
  • Focus on your core and lift up only to where your shoulder blades are off the floor.

Coaching

3 sets of 15 for each exercise

Leg extensions

Focuses on quads

  • I use a resistance band as shown below, but if you don’t have a resistance band you can use some kind of extra weight and put it between your feet
  • I place my hands behind and on the bench for grip.
  • After the 15 reps, I did a quick five-rep pulse with a three-second wait on the last rep. It’s optional, but it really makes you feel the burn!

Rigid Leg Deadlift with Dumbbells

Focuses on the hamstrings. The secondary muscle used is the glutes.

  • Knees slightly bent. When you start to bend over, pretend there’s a string wrapped around your waist that pulls your butt back. You will slowly slide your weights down your leg as you pull your butt back. When you come back, squeeze your glutes inward. You can also imagine that the rope that used to pull your butt back is now in the front and pulls your butt inward.
  • Your back should always be straight and never tilted.
  • Keep your neck and back aligned.

Static dumbbell lunge

Focuses on the quadriceps and glutes. The secondary muscle used is the hamstrings.

  • Make sure your knees are bent at a 90 degree angle and your back is aligned with your shoulders pulled back.
  • Look straight or slightly up but not down as you will start to lean forward and your back will no longer be straight and aligned.
  • When you come back, your knees should be slightly bent; don’t lock them up.
  • You can do this with or without the resistance band. Personally, I like the added strain that comes with using dumbbells (or any extra weight).

Sumo Pulse Squats

Focuses on the primary quadriceps and glutes. The secondary muscle is the hamstrings

  • You want your stance to be a little wider than shoulder width, and your toes to be emphasized.
  • As you squat, try to get a 90-degree angle, and as you go up to stop halfway, do a pulse squat (also known as a mini squat) and come back with squeezing your buttocks toward you. interior.

Hamstring curls

Focuses on the hamstrings

  • Can be used with towels or placed on a raised flat surface.
  • For the towel method, rest your weight on your shoulder blades with your back off the floor.
  • Try to lengthen your legs as much as possible, then you will slide your feet towards your buttocks. IT’S KILLER!
  • For the raised flat surface method, lie on your stomach and place a weight between your feet. Slowly raise your feet towards your buttocks and come back down.
  • You don’t want to stretch your legs too much when you come back down. Keep your legs slightly bent or straight, but don’t lock your knees.

Hope you enjoy this workout and feel the burn. Let me know if you want more core circuit or weight workouts. Let’s take advantage of this quarantine and get better!

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