Tone Up Your Legs With Total Gym:
When it comes to workout inspiration, there’s nothing better than a new fitness challenge! You feel great, look better, and you workout just a little bit harder because of it. Plus, it is a set program designed to accomplish a desired goal. Whether it’s a new exercise or a new format to follow, there’ll be something you’re going to love about the results you accomplish!
I have created a 4-week program that will add an extra challenge to your current legs routine. I encourage you to set a goal that is appropriate and fulfilling to you.
I’ve planned out a progressive plan to follow that you can accommodate to meet your goals. Remember that any successful fitness program should also include a clean and balanced diet! We will discuss this topic more in next week’s post!
Prior to beginning the challenge, lets find a starting point of where you currently are in your fitness. Finding a baseline can be helpful to see where your strength lies and gives you data to retest and compare your advancements as the weeks progress.
Use This Fitness Test To Establish Your Baseline:
Performing a few simple fitness tests can assist in setting a benchmark of where your initial fitness level is and a way to measure it as you progress.
You have the ability to perform these simple tests in the comfort of your own home! Let’s start with three assessments below to determine your legs strength, balance, and functional stability. Record your results and keep them to reassess the same tests at the end of the 4 weeks.
3 FITNESS ASSESSMENTS: (you need a hand towel & a small ball/object)
- Use a towel & face a wall
- Keep torso lifted and in correct spinal alignment
- Lower into a squat where the knees are parallel to floor (90’)
Measures lower body strength & posture
- Balance on one leg with the other leg extended straight behind
- Keep your spine extended and supporting leg straight, record how many Toe touches you can perform without loosing balance on each leg.
Measures hamstring/ glute strength, balance, & joint stability
3. Single Leg Bridge Lift:
- Use a small ball/ object
- Lay supine on the floor with your feet flat and knees bent
- Place a small ball or object between the knees to ensure they remain even
- Lift your hips up to form a straight line from knees to shoulders without arching spine
- With hips lifted into correct position, extend 1 leg keeping the knees parallel and squeezed together, hold this position aiming for 1 minute or longer without loosing the perfect form or the object between the knees. Once the hips drop or the object falls, the test stops. Perform this on both legs.
Measures hips/ glute strength, stability, mobility
*Please refer to the video to see how to perform these fitness assessment tests.
Get ready to challenge your thighs, glutes, hamstrings & core muscles with my 4-week training program! For the challenge, each week you will perform a dynamic warm-up, 3 legs exercises, and a series of stretches to recover the muscles worked. The challenge consists of varying reps/ sets and resistance levels to suit your fitness needs.
Each week I will provide you with a slightly different set of exercises that target your muscles in every range of motion. The intensity level should increase weekly to keep your body challenged and progressing with improvements. This adds variety in the routine, challenges the muscles, and increases strength development.
Start the challenge and produce real results in the process!
*Check out the video to see how these exercises are performed.
Note: The exercises listed in the challenge target the lower body, however, your core plays a role in every exercise. Pay attention to core activation during the challenges and incorporate additional core exercises throughout the week.
ADDITIONAL FITNESS CHALLENGES:
You may be interested in trying other fitness challenges. I’ve created two other challenges you can also try:
If interested, you can do these programs at another time, after completing the legs challenge, or along with this program on alternating days to get a total body workout!
Help motivate and inspire others by posting your experience, thoughts, and results on Twitter & Instagram. It would be great to see before and after pictures! Use hashtags: #LegsGlutesThighChallenge #4weekTotalGymLegsChallenge #LegsOnFire #TotalGymLegsKiller @TotalGymDirect
Good luck this week.
Stay tuned for next week’s challenge!
http://www.groovysweatstore.com (purchasable workout videos)
http://www.youtube.com/groovysweat (workout clips)