A Walk in the Park . . .
By Donna Jones, IFBB Pro Competitor & Elite Sponsored athlete
After training for a lot of years I have found the same old workouts can tend to get monotonous and boring as well as leading to plateaus. What works for one individual may not work for everyone, that's why I like to change things around and throw in something different from time to time.
I believe that everyone needs to train like a body builder in the beginning, to build a base. However when you have achieved a certain level of muscle then throwing in something different keeps your training fresh and your body working.
One of my favourite body parts to train is legs. The following workout is similar to how I often train legs and how I train a lot of my clients as well. It is something different and will definitely challenge you (and make it difficult to sit for several days!), but most importantly it will vary your workout. The one thing I have found consistent with a lot of females, whether they are looking to compete, loose a few kilos or just stay in shape is that they usually struggle with the lower half of their physique. This workout will make a huge difference to your butt and thighs and should be done in 40 minutes. The beauty of it is that it can be done absolutely anywhere - the gym, beach, park or even in your own back yard.
Leg Workout
After a simple warm-up consisting of a slow jog for about 10 minutes, start with:
DOUBLE LUNGES
Stand with something to support you (eg pole or post). Lunge forward and then lunge back with the same leg (all one motion). This movement is 1 rep. Aim for 10-12 reps then swap legs. 3 sets
WALKING PUMP LUNGES
Lunge forward and at the low point pump up and down before following through with the other leg. 10 reps each leg. For a bit more of a challenge add in a superset with mountain climbers. (get onto your hands and feet like doing a push-up and bring knees into your chest in a running motion 25 each leg) repeat lunging back to start. Go for 3 sets
WALKING DIAGONAL LUNGES
step out wide on a 45 degree angle - superset straight leg dead lifts 12 reps. 3 sets
STEP UPS
Onto a bench or similar with a leg lift to the rear squeezing your butt. (at the top of the bench left the opposite leg straight out the back and squeeze your glutes.) 12 each leg 3 sets.
After such a workout, or any workout for that matter, remember to allow yourself to recover. I recommend taking a serve of EVOLVE FAST WHEY with a tablespoon of EVOLVE GLUTAMINE about 1/2 an hour after training. This will start the recovery process so you can do it all again tomorrow.
This workout should challenge even a seasoned trainer. If anyone would like to clarify anything here please don't hesitate to contact me through my website at:
www.donnaj.com.au
Happy training!
Donna
xxx
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