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Creating balance is a choice. Every day you have an opportunity to make choices and decisions on how you may want to move your body. To keep your body balanced, moving is key. To keep you moving you must have a strong base. Powerful leg muscles are one way to help keep your body well-balanced!
Your leg muscles are home to the largest muscle groups in your body. (Think quads, hamstrings, and glutes!) Large muscles burn more calories. More calories burned help maintain a healthier heart and cardiovascular system. The stronger your legs are, the more likely it will help prevent lower body injuries. (Win-Win-Win!)
15 MINUTE LEGS:
Follow this lower body routine to help improve performance, daily tasks, and overall quality of life.
Workout Instructions:
2 sets of 10 exercises
1st round: favor the right side
2nd round: favor the left side
Rest 60 seconds between rounds
Perform 2-3 times a week for 4 weeks
Best for Beginner to Moderate Skill Levels
What You Will Need:
Band
Set of weights
(Kettlebells or heavy weighted items around your house will work too!)
Remember:
Don’t forget to breathe out on exertion. Maintaining proper breathing and proper form are equally important.
Throughout your workout, try to hit as many planes of movement as possible (forward, backward, side to side, etc). This variety will help increase your range of motion.
1. Standing Glute Raise
With the band anchored at the floor, place it around one ankle straighten the leg, and flex the foot. With the standing leg slightly bent, extend the banded straight leg up towards the ceiling leading with the heel. Be sure to keep tension on the band at all times while raising and lowering. (30 sec)
2. Double Sumo Squat + Wide Leg Deadlift
Stand with your feet wider than hip-width distance apart. Keeping your back flat, perform two deep sumo squats plus one hip hinge wide leg deadlift. Keep palms facing each other the entire time. Shoulders out of your ears. (60 sec)
3. Hip Abduction Raise
With the band anchored at the floor, place it around one ankle straighten the leg, and flex the foot. With the standing leg slightly bent, extend the banded leg out to the side leading with the heel. Be sure to keep tension on the band at all times while raising and lowering to help target the outer hip area. (30 sec)
4. Hip Adduction Pull
With the band anchored at the floor, place it around one ankle and flex the foot. With the standing leg slightly bent, extend the banded leg out front, lead with the heel and pull inward going right to left, firing up your inner thighs. Be sure to keep tension on the band at all times while pulling in and out. (30 sec)
5. Narrow Squat
Stand with your feet no wider than hip-width distance apart. Bend your knees and sit back into a narrow squat. Keep your knees wide and tuck your glutes in as you stand back up. (60 sec)
6. Band Pull Throughs
Anchor band on the floor. Stand with feet slightly wider than hip-width distance apart. Find the tension in the band. Keeping your back flat, hinge at your hips, reach through and pull the band to come back up. (60 sec)
7. Curtsy + Lateral Lunge
With weights off to your side, step back into a curtsy squat keeping your back flat, chest up, and tall posture. With the same leg, step out into a lateral lunge, push your weight back, keep your feet parallel, and frame the outside leg. Repeat. (30 sec)
8. Banded Jump Squats
With the band anchored close to hip height, place the band around your waist and face away from the anchor point. Keeping feet slightly wider than hip-width distance apart, sit back into a squat. With an explosive motion jump up as high as you can and land with your knees bent back in the squat position. Be sure to keep tension in the band the entire time. (30sec)
9. Alternating Reverse Lunges
With weights off to your side, step back into a reverse lunge while maintaining a flat back and tall posture. Make sure your front knee stays behind your toes. Step back up to standing and alternate sides. (60 sec)
10. Plyometric Switch Lunges
Bodyweight only exercise (aka cardio burst!) Keeping your back flat, tall spine and shoulders out of your ears, lunge hop forward, hop front foot out, hop front foot in and hop to switch. Alternate sides. (30sec)
Rest for one minute and repeat the entire set on the other side.
- **For a Real Kicker: On a treadmill run uphill for 45 seconds on and 15 seconds off 2-3 times in between sets!**
