Legs

Legs

All exercises are to be done for a 2 minute time period with a 1 minute rest period between exercises.  This routine was put together as a resistance workout and not as a strength training routine.  For this routine you will need dumbbells at a weight that you can sustain the exercise for 2 minutes.   Weight lifting bar with plates that you can sustain the exercise for 2 minutes.  

1. Dumbbell squats- stand with feet slightly apart, a dumbbell in each hand and the arms relaxed, looking straight ahead.  Slightly arch the back, and bend at the knees.  When the thighs reach horizontal, extend the legs to return to initial position.

2. Straight leg raises- Lie on your back, and bend one knee so that your foot is flat on the floor.  Begin by contracting and tensing up your quad muscle (the front of your thigh).  While keeping your thigh contracted and your knee straight, lift your leg off the floor until your thighs are parallel with each other.  Pause for a brief moment at the top and then slowly return to the starting position.

3. Quadruped hamstring curls- Start in the  quadruped position simply balanced on all fours (hands and knees).  Secure the ankle weight to your leg, and balance on your hands and knees. Extend your hip so that your thigh is in-line with your body.  Bend your knee in towards your butt. Squeeze the muscles in the back of the thigh, hold for a brief second and then slowly return to the starting position.

4. Good mornings- Stand with feet slightly apart and the bar resting on the trapezius or a little lower on the posterior deltoid. Bend the torso forward through the hips keeping the torso straight so that you work the gluteus maximus and upper rear thigh.  Return to initial position. 

5. Thigh Lifts-Lie on your side and place your top leg in front of your bottom leg.  While keeping your leg straight, exhale and lift your leg off the floor. Hold for a brief second at the top and then slowly lower to the starting position.

6. Squats- Grasp the barbell and rest it on the trapezius a bit higher than the posterior deltoid.  With both feet parallel to each other and about shoulder width apart bend forward from the hips, (avoid rounding the back to prevent injury) lower the torso so that the thighs are horizontal to the floor.    Straighten the legs and lift the torso to return to initial position.

7.Calf raises- Stand on a step with one hand holding the wall or a rail for stability.  Slowly lower your heals to get a good stretch in your calves.  Rise up on your toes while keeping the knees extended.