Planks and Lunges

Ready to crush your lower body and core goals? Upgrade your personal power today with a core and leg workout.

Workout Basics and Warm Up

To plan your workouts think about doing something focused 3-6 times a week and taking 1-3 days of what’s called active rest (clean house, walk the golf course, go for a hike, take the dog for a long walk, do squats throughout the day – link it to every time you go to the bathroom for example.

This movement is important for recovery and allows your body to do something active for fun, wellness, blood flow to the sore spots from your focused workout, etc. This keeps the body oriented toward energy flow and movement.

Making sure to get a weekend workout in is a great way to make sure your active rest days are not consecutive. Consecutive days off can make it harder to return to your focused workouts on Monday.

Make sure to warm up. Spend 5-10minutes doing easy movement, stretching, and allow the muscles you are going to work to “wake up”. Work to include all the big joints and major muscle groups. It’s a great time to get your music right, your shoes tightened or loosened, or make sure you hair is out of your way. By fixing these things now, you are more likely to stay focused on the work portion.

When you complete the round, give yourself a pat on the back, a fist pump, something that celebrates your accomplishment. This is a big deal for helping habits stick, and helps you be realistic about all the hard work you are doing.

If you are unclear about a movement, look it up (Check out my YouTube Tutorials Here). There are lots of resources online that allow you to make sure you have good form. Always work up to adding weight or making a movement less stable. Good form comes first.

Workout Starters

  • 30 seconds – Wall Sits with Lateral Shuffle – make sure you have enough wall space to shuffle 1-3 spaces to each side. If you do not, just do a squat and shuffle with your butt low.
  • Single Leg Hop Overs – 10 to each leg
  • Butt Drops – No weight, work on form here to get ready for below
  • 10 total – Suicide Press Ups – go slow, work on form

Lunge Set #1

Perform 10 repetitions and alternate legs for each exercise below.

  • Side lunges – Sweep arms low and side to side, like you are skating for speed.
  • Cross over lunges
  • Back lunges with lateral torso flexion
Fitbit Versa™ Watch

Plank Set – Alternate each leg

  • Knee to elbow
  • Knee to center
  • Knee to opposite elbow

Want some video guidance on Planks? Check this post out.

Butt Lifts- Backside Builders

10 repetitions of each exercise below – place your feet on a medicine ball or other unstable surface

  • Both feet on the ball
  • 1 Leg raised, toe pointed toward sky
  • Both feet on the ball
  • Opposite leg raised, toe pointed toward sky

Lunge Set #2

Perform 10 repetitions and alternate legs for each exercise below.

  • Side Lunges, sweep arms low and side to side, like you are skating for speed.
  • Cross over lunges
  • Back Lunges with lateral torso flexion

Plank Holds

Hold for 30 seconds each exercise. Keep the belly button pulled toward the spine and the core tight to protect the low back. Take rest as needed.

  • Table Top
  • Elbow Hold
  • High Plank alternate leg lifts

Finish Strong

YOU DID IT!! Now that you have finished the “work” portion, it is time for flexibility training. Spend some time stretching all the muscles you worked – in this workout, it’s full body so give all your major muscles a good stretch. Then grab a good post workout snack. Together these get your muscles ready for tomorrow’s movement and make sure you are ready to meet your goals.

Words of Caution …

Please make sure to follow your body. Do not push through pain. Discomfort/Challenge are different than pain. We want to challenge ourselves we do not want to hurt ourselves. Find the level that is right for you and move at that level. Make sure to choose weight and stances that support your body style – if you have to use the wall to do your push ups do that, if you need a chair or a bench use those. Make sure you are doing what you need to do for your body type and current personal level of fitness.

As always have a fun living in your body today!

Good Leg Exercises

Getting bored of the same ole’ leg routine? Or maybe you are ready to branch away from the machines. All of us could use new ideas when it comes to creating our workouts. Here are some good leg exercises and options to keep you interested in your lower body workout.Good leg exercises depend on being able to overload your lower body effectively. Here are some exercises to get started with.

Things to remember:

  • Good form and small movement is better than big movement with bad form
  • Keep your knees over your ankles during squats and lunges and avoid shooting your knee out over the front of your toes
  • Think toes, knees, and nose in the same direction
  • Use support until you are confident balancing while performing the exercise.Try out these exercises – they can be done with little or no weight, using rubber tubing, dumbbells, steps, benches, cable machine, selectorized machine.Check out my youtube channel for exercise ideas for your home gym.

 

Total Lower Body:
Squats
Lunges  – How to do a Walking Lunge

 

Quadriceps: Check out quad ideas on my youtube channel: Quad Exercises

 

Supine (lie on your back) Leg Extensions – Extend your knee as you squeeze the top of your thigh (quadriceps). Try this with the leg on the floor, at 45 degrees at the hip, and at 90 degrees, and anywhere in between.

Seated or standing Leg/Knee Extensions – same as above but sitting down or standing up.

Hamstrings: Check out hamstring ideas on my youtube channel: Hamstring Exercises
Leg Curls – lying (prone – face down), seated – move to the edge of your chair so the working leg can move on the side of the chair, or standing

Ball Leg Curls – lying supine place one or both feet on an exercise ball. Lift glutes & curl feet toward glutes as you press into the ball. Combing a glute lift increases intensity and adds the work for the butt as well.

Adductors or Inner Thigh:
Inner Thigh Squeeze – can be done side lying, standing, or seated. Overload with weight at the ankle or above the knee. Play with the hip angle. You only have to bring leg just past the mid-line. Focus on keeping good total body alignment throughout.

Ball Inner Thigh Squeeze – Laying supine, place stability ball between the legs at ankles, squeeze, hold for a few seconds, release and repeat. Keep tension on the ball or it’ll fall on you.

Abductors or Outer Thigh:
Outer Thigh Lift – side lying, standing, or seated. See Inner thigh squeeze above for overload. Lift from neutral (leg placement when standing with feet hip distance apart or closer) out to the side 35 degrees.

Glutes / Butt Exercises:
Hip Lift – lie supine, feet hip distance apart flat on the floor. Squeeze butt up as you lift your hips off the floor. Overload with weight over your pelvis.

Leg/Hip Extensions – prone or standing. Keeping the back neutral lift the leg from the hip. Squeeze your glutes.

Calfs or back of lower leg:
Calf raises – seated or standing – rise up on your toes, return to flat footed. Overload with weight on your knees (seated) or shoulders (standing).

Shins or front of lower leg:
Toe Taps – standing or seated tap your toes. You can also tie a rubber tube around an anchored pole, place the tubbing around your toes and point and flex your foot.

Enjoy & Don’t Forget To Stretch!