Home Workout Plan - Legs
The home workout plan Part 5 is for legs. A lot of people hate leg day because they are working out the largest muscle groups and it can HURT. Walking like a penguin the next day is still a gratifying feeling. Buns of steel are worth the discomfort! As with the other workouts, no equipment necessary.
1. Squats
Perform a basic squat going down until your quads are parallel to the floor (or lower if you are flexible enough). Even though there are no weights, you will give your muscles a workout when one with the rest of the exercises.
Do 15 reps.
2. Pistol Squats
These are tough if you have not done them before. Do a one leg squat putting your other leg out in front of you and not touching the floor. Balance tends to be the biggest issue so use a support if needed to get used to it or do them from on top of a low platform.
Do 15 reps each leg.
3. Calf Raise
These are done on a platform with your heels hanging over the edge. There are 3 different toe positions: pointed out, forward and in, 7 reps each position.
Do 7 + 7 + 7 = 21 reps.
4. Stairs
Whether indoors on a flight of stairs or outdoors on a shorter set of stairs, keep running up and down them for the full time.
Do 2 mins.
5. Squat Jump
This is the same as the squats in exercise 1 except you add a jump straight up. Use your arms for more height or keep your hands behind your head to make it tougher.
Do 15 reps.
6. Wall Sit
The perfect home workout plan exercise for legs. This is done by putting your back flat against a wall and your quads parallel to the floor and feet directly below your knees. Do not put your hands on your knees for support.
Hold for 1 min.
7. Jump Lunge
Do a basic lunge with one leg forward then jump up and switch legs to land in a lunge again.
Do 15 reps.
8. One Leg Burpee
Perform a burpee but only use one leg when jumping up. Alternate legs each time.
Do 15 reps.
Overview:
Legs
Squats
15
Pistol Squat
15 each
Calf Raise - 7, 7, 7
21
Stairs
2 min
Squat Jump
15
Wall Sit
1 min
Jumping Lunge
15
1 leg burpee
15
Squat
failure
4 - 8 sets
Rest time may be a bit longer if needed (60 - 90 sec) due to larger muscles being used. The home workout plan series is almost complete with one day left.
I am the founder of ViSports. I run two websites designed to help educate visitors about youth nutrition, training and motivation. The primary site is a blog at http://visportsnutrition.ca. I produce a newsletter which you can receive a number of free articles and books. Feel free to leave comments and questions if you need more information on a related topic you can not find.
Visit my page on Facebook at http://www.facebook.com/visports
Article Source: http://EzineArticles.com/?expert=Jacques_Delorme
