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Day 017 - Gam-a-rama

WU 5 min. 2 sets x 12 reps each. SERIES 1: Split squats, calf raises, ab crunches; SERIES 2: leg press machine, hamstring curl machine; SERIES 3: squats, decline board crunches. Stretch 5 min.        Training via ActiveMail

Today's Workout:

LET'S SPEND TODAY SHAPING AND TONING THOSE LEGS. 2 sets each exercise, 12 reps each.



SERIES 1:

Start off holding a dumbbell in each hand for a set of split squats. Put one leg in front of the other: legs should be far enough apart that when you squat down, both knees bend to a 90 degree angle. Perform 10 squats leading with your right leg, then 10 leading with your left, holding in your stomach and keeping your chest open, shoulders back to help you maintain your balance.

Next, a set of calf raises, either on a calf machine or standing against the wall. Perform 12 reps with each leg (one at a time.)

Then a set of ab crunches, either on a Swiss ball or on the floor. Repeat SERIES 1, and move on to the leg press machine for...



SERIES 2:

Today we'll place both feet flat on the platform. Raise and lower the weight, keeping your lower back flat against the pad, making sure that the knees only bend to a 90 degree angle.

For the next set, lie face down on the hamstring machine. Perform a set of hamstring curls with the feet flexed, holding for a count at the top. Repeat SERIES 2.



SERIES 3:

Hit the squat rack. As you squat down (use a lighter body bar if the squat rack bar is too heavy) keep your body weight back over your heels, bar below your neckbone, feet facing straight forward. Again, make sure you only bend to a 90 degree angle, and don't "lock out" your knees at the top.

Moving next to the decline board, perform a set of ab crunches, and repeat SERIES 3. Enjoy the burn as you stretch out your legs and hit the showers.