Fitness Experts

LIFE HAS ITS UPS AND DOWNS THEY’RE CALLED SQUATS & LUNGES

Dawn Morales
Certified Group Fitness Instructor & IIN Health Coach

Did you know that your lower body is home to your biggest muscle group? While it seems like a chore for many, you should never skip training towards stronger glutes, quads, hammies and calves! Having strong legs is key to burning more calories, reducing risk of injury and improving balance and functionality! To get you started, here’s a quick workout to blast those leg muscles in the comfort of your own home!

Move 1 – BODY WEIGHT SQUAT

Stand as tall as you can with your feet just as wide as your hips.
(A) Lower your body by pushing your hips back (as if sitting on a chair) and bending your knees. Pause then push yourself back up to start. Remember to brace your abs!
Be Safe! Make sure your feet stay flat on the ground and keep your knees in line with your toes.

MOVE 2 – BODY WEIGHT
JUMP SQUAT

To get your cardio in, simply add a jump to your body weight squat! Place your hands on the back of your head and pull your elbows back so they’re in line with your body.
(A) Dip your knees in preparation to leap.
(B) Explode into a jump, land into a squat and jump again.

MOVE 3 & MOVE 4 – PISTOL SQUAT (LEFT & RIGHT)

Stand holding your arms straight out in front of you at shoulder level, parallel to the floor. Raise your right leg off the floor and hold it there.
(A) Push your hips back lower your body as far as you can. Pause, then push your body back to the starting position.

MOVE 5 & MOVE 6 – BASIC LUNGE (LEFT & RIGHT)

Time to bring in those glutes!
Hold a pair of weights or hands at your hips. Stand in a staggered stance, your left foot in front of your right.
(A) Slowly lower your body into an L-shaped bend in both legs. Pause, then push yourself back up to start as quick as you can.
(B) Switch the legs and repeat.

CIRCUIT:

Repeat each move for 60 seconds

HOW IT WORKS:

Warm up for 3 minutes by jogging in place or with a jump rope. Repeat the whole circuit of 6 moves twice. Then, cool down with some nice long stretches!

ALL YOU NEED: TWO DUMBBELLS AND A MAT!

For more information:

+973 3396 6967

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