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2 Circuits for Shapely Legs
by The FIRM Master Instructor Team | October 9th, 2009 | 2 Comments
topic: Fitness
By The FIRM Master Instructor Louise Smith
If you’re short on time like I sometimes am, it’s great to have a leg routine that will leave your legs burning and your workout done in a flash. I call this go-to routine my Tri-Set Lower Body Blast. It targets all the muscles of the hip and thigh — the glutes, hamstrings and quadriceps — with unilateral, bilateral, single joint and multi-joint exercises. Here’s a quick how-to video we shot at the studio to show you the moves. You’ll need just one heavy set of dumbbells or a sculpting bar.
This routine includes two circuits of three different exercises. Complete each circuit three times before moving on to the next one. Incorporate this into your weekly rotation, and you will have strong, shapely legs in no time!
Stay fit!
Louise
The FIRM Master Instructor Team blog is shared courtesy of The FIRM Believers Club, an online community that helps you reach your fitness goals. With maximum-efficiency home workouts, support and motivation from The FIRM Master Instructors, daily tips, personalized workout rotation calendars, and access to other members through discussion boards, The FIRM Believers Club provides all the tools you need to get in the shape you want.
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Overall a good standard lower body workout. Obviously you are in good shape! I disagree with your lunge technique, however. For one thing, why is the hip so far behind the foot and ankle? This does not mimic typical function. Also you’ll notice that when coming up, your knee presses back instead of using the leg to actually lift the body. This favors the hamstrings over the quadriceps, robbing you of the results you desire.
Regarding the dead lifts, you say to keep your spine straight when, in reality, your spine is held in hyper-extension. This form would contribute to an extension-based back pain issue.
ditto from Rick, I was getting a pain in my neck, watching her perform her deadlifts. OUCH!