We are getting back to our Friday Fitness post with my trainer Brandon Cole. It’s that time of year when we are all living in swimwear and tees. This tee couldn’t be any better to start us off. Happy, Healthy, Balanced, Peace Life…now there’s a statement for one to live by. What is your balance in life?
Mine is all about travel and surrounding myself around good people. Everything else can fall into place if you do those two things.
Now to Brandon…
A lot of guys hate working out legs. Probably because it takes precious time away from the more visible muscle groups of chest and arms. Who cares about hitting an area of the body that you’re just going to cover up with pants anyway, emirate guys?
Ladies tend to think in reverse, and will usually hit legs multiple times a week. While ladies are squatting and lunging their way around the gym, guys are in the corner trying to figure out 17 different ways to do a biceps curl. Not all guys have an aversion to the squat rack however. I’m one of those guys that genuinely enjoys those couple days of suffering following a gym attack on the legs. I had to hold off on lower body training for years due to chronic pain and injuries. So now that I can finally do it pain free it’s a great feeling. Working out legs is hard though! It takes a lot of energy, and the exercise possibilities are near limitless.
Much different than most upper body workouts where the exercises are pretty simple and straightforward. So to help you out I’ve put together an efficient and effective lower body workout you can do pretty much anywhere. Since all it requires is some space and some free weights. Pick a weight that’s challenging for all the exercises (except for the body weight only exercises). That means no tiny 3 or 5 pound dumbbells. I know you’re stronger than that.
EXERCISE / SETS / REPS
Glute bridge / 3-5 / 12-20
Hip thrust / 3-5 / 10-15
Step up to balance / 3-5 / 10-15 per leg
Rear foot elevated split squat / 3-5 / 10-15 per leg
Side lunge / 3-5 / 12-15 per leg
Squat jump / 3-5 / 45 seconds
Goblet squat / 3-5 / 12-15
Single leg stiff-leg deadlift / 3-5 / 6-12 per leg
Reverse lunge down from step / 3-5 / 10-12 per leg
Tuck jump / 3-5 / 30 seconds
Post written by: Brandon Cole
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