Wednesday, May 20, 2015

7 Day Hard Legs Weekly Workout Challenge

Welcome to your last weekly workout challenge. This week, we will target your legs.

7 Day Hard Legs Weekly Workout Challenge

Day One
5 Single Leg Glute Bridge Extensions
5 Glute Kickbacks
5 Lunges
5 Side Lunges
5 Mountain Climbers

Day Two
10 Single Leg Glute Bridge Extensions
10 Glute Kickbacks
10 Lunges
10 Side Lunges
10 Mountain Climbers

Day Three
15 Single Leg Glute Bridge Extensions
15 Glute Kickbacks
15 Lunges
15 Side Lunges
15 Mountain Climbers

Day Four
20 Single Leg Glute Bridge Extensions
20 Glute Kickbacks
20 Lunges
20 Side Lunges
20 Mountain Climbers

Day Five
25 Single Leg Glute Bridge Extensions
25 Glute Kickbacks
25 Lunges
25 Side Lunges
25 Mountain Climbers

Day Six
30 Single Leg Glute Bridge Extensions
30 Glute Kickbacks
30 Lunges
30 Side Lunges
30 Mountain Climbers

Day Seven
35 Single Leg Glute Bridge Extensions
35 Glute Kickbacks
35 Lunges
35 Side Lunges
35 Mountain Climbers


Single Leg Glute Bridge Extensions
  • Lie on your back with your knees bent so that your feet are flat on the ground.
  • Press up through the feet to go into a “bridge” so that your bodyweight rests in your feet and shoulders.
  • While in this position, extend one leg completely before placing it back down on the floor while lowering your body from the bridge.
  • Alternate which leg extends each time you go up into the bridge.
  • The backs of thighs (hamstrings) and glutes are the main targets during the bridge, while you will feel the leg extension in your quadriceps.
Glute Kickback
  • Get into a quadruped position with all four limbs on the floor.
  • Your hands should be lined up directly under your shoulders and your knees should be directly under your hips.
  • While keeping your knee bent, lift up one knee off the floor and drive your leg up toward the ceiling until your thighs become aligned with your torso.
  • Lower your knee back toward the floor, and immediately move onto the next repetition.
  • Perform all repetitions on one leg before switching to the opposite leg.
  • Stand up straight, with your legs hip-width apart. Place your hands on your hips. Flex your abdominal muscles inward and upward. Step forward with your right foot approximately 2 or 3 feet.
  • Lift your left foot up slightly, so that the toe is in contact with the floor, but your heel is not.
  • Bend both of your knees at the same time. The aim is to make both of your knees stop at a 90 degree angle. Make sure your right knee does not go over your toe line.
  • Pause in this position for 1 to 5 seconds. Stopping your forward momentum will help you to put more effort into rising from the lunge.
  • Push off of your right heel to rise. Return your right leg to its starting position.
  • Repeat with the left leg.
Side Lunges
  • Stand with your feet set about twice shoulder width apart, your feet facing straight ahead.
  • Clasp your hands in front your chest.
  • Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your knees.
  • Your lower right leg should remain nearly perpendicular to the floor.
  • Your left foot should remain flat on the floor.
  • Without raising yourself back up to a standing position, reverse the movement to the left. Alternate back and forth.
Mountain Climbers
  • Start the exercise by lying face down on the floor.
  • Straighten out your arms and then touch your knees down to the ground or floor.
  • Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
  • Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
  • Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
  • After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)

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