The Olympics are in full swing over here in London and to celebrate, this week’s article focuses all on the lower body, so you can run from one event to the other.
And this time around, I’ve added a workout video for you to follow! Why not give this workout a try because you will find, the results are amazing.
If you want to condition your legs for a specific sport like running, cycling or just looking to tone your legs then this workout is for you! Now if you have any issues like weak knees or weak back then do less repetitions and don’t bend at your knees too low.
Listen to your body, don’t overdo it! If you’re not sure consult a physician or certified fitness professional for advice.
Always train in a safe manner, this will make your workout more efficient and effective. Rest when you need too and join back in when you feel your ready.
Okay with all that being stated the exercises are as follows and in this order in the video…
1) The Front Lunge – Make sure your knees are over your toes and you have good balance.
2) The Lateral (side) Lunge – Try and keep your toes pointed forward.
3) The Squat – In the video I do this on the ball of my feet if that’s too hard perform it with feet flat on the floor.
4) The Plie Squat – Make sure your toes are pointed out laterally (sideways)
5) The Single Leg Squat – You can touch the floor with your toe to keep your balance as an alternative.
The next four leg exercises are performed on the floor on a mat or towel you chose.
6) Lateral Knee Raises – Lay on your side with your legs bent, the feet must stay connected all through the exercise.
7) Supine (face upwards) Leg Raises – You can lay on your back instead of the version I do in the video.
8) Prone (face downwards) Leg Raises – You can do this on your knees if the version I do in the video is too difficult.
9) Lateral Leg Circles – The bigger the circle the harder it is! Circle both ways.
Now depending on your fitness level once through the routine maybe enough, if you need more than aim to repeat the whole thing or if your really fit and conditioned challenge yourself to 3 times! Pre workout warm up for at least 7 minutes of some kind of cardio, make sure your muscles are warm before you start the workout and take your time to stretch out afterwards.
What you waiting for? Go for gold!
Here is your Olympic workout…