Resolution Ready Series Part 2 – Legs Strong



It’s time to get moving with your 2020 fitness goals!

I have just the plan for you to take action and get a fresh workout start with the ‘Resolution Ready Workout Series’. It’s a great way to start the new year fresh by committing to yourself and your set goals.

Before we dive into the program details, let’s make sure you are ready to commit to your health and fitness goals. If you haven’t already determined your 2020 vision, take a moment to focus on what you want to achieve this year and what steps you will take to reach your goal(s).

Set your focus, prioritize your time, and dedicate your energy towards improving your health, fitness, and overall wellbeing. It’s important to maintain a consistent schedule to keep you committed, on task, and organized to achieve the most in your day. Also, having a positive attitude helps uplift your mood and keeps your spirits high. Little changes can make all the difference to make your overall experience a positive and successful one.

Now, are you ready to take action and start the new year fresh with this revolutionary workout series?!

RESOLUTION READY REVIEW

The Resolution Ready Series provides a fresh set of Total Gym workouts that can be performed on separate days throughout the week. There are a total of four workouts that focus on specific muscular groups to efficiently challenge your body.

Workout #1: ABS IN GEAR

Workout #2: LEGS STRONG

Workout #3: ARMED & DANGEROUS

Workout #4: BREATHLESS

• Aim to perform these workouts on separate days throughout the week.
• Continue performing these workouts for a period of time (3-4 weeks) to notice improvements.
• Feel free to incorporate other workouts into the mix based on your fitness goals.
• Maximize your results by including a clean diet, drink plenty of water, and take time to rest.

Now let’s get your Legs Strong with the 2nd ‘Resolution Ready’ workout in the series.

LEGS STRONG WORKOUT

Format: 3 circuits / 6 exercises
Accessories: Squat Stand

Directions:

Warm-up: (5 min.)

• Perform a series of movements that move in all ranges of motion to prepare the leg muscles for the workout.
• Do 15 reps per exercise for 2 sets.
• Examples: squats, lunges, mountain climbers, etc.

Circuit:

• Perform each exercise for 15 reps in circuit format.
• Some exercises will be done on one side at a time.
• Repeat each circuit for 2 sets
• Adjust the incline to accommodate your strength level (suggestions listed below)
• Modify or advance when needed

Set Up: Squat stand attached, high level

WARM-UP:

Perform your own dynamic warm-up for approximately 5 minutes.

CIRCUIT #1

1. Squat Variations (3 stances)
Neutral (1), Turned out (2), Narrow (3)

• 10 full range squats
• 10 pulses
• 10 jumps
2 sets in each stance

2. Bridge Press

• Double or single leg bridge press
• Option to vary foot stance
Repeat 2 sets

CIRCUIT #2

RIGHT LEG

3. Single Leg Squats & Pulses

• Side lying position
• Squat on bottom leg, extend top leg

4. Glute Press

• Quadruped position facing tower
• Top leg from exercise #3 is placed on squat stand to press

REPEAT #3 & #4 ON LEFT LEG
Repeat 2 total sets (R/L)

*Remove squat stand & lower incline*

CIRCUIT #3

RIGHT LEG

5. Lateral Lunge & pulses

• Focus eyes on a spot for balance
• Stay low in the lunge for more intensity

6. Reverse Lunge & repeaters

• Keep the same leg on the GB from exercise #5 and pivot to face away from the tower

REPEAT #5 & #6 ON LEFT LEG
Repeat 2 total sets (R/L)

COOL DOWN:

End your workout with a few stretches to lengthen the muscles just worked.

Be sure to check out the video to see how these leg exercises are performed on your Total Gym.

Whether you are just starting out or are a seasoned pro, there will always be improvements to make and goals to accomplish. So stay focused and train hard.

The next workout in the series will get you ‘Armed & Dangerous’!

Best,
Maria

Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work.http://www.groovysweat.com http://www.groovysweatstore.com (purchasable workout videos) http://www.youtube.com/groovysweat (workout clips)

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