HEALTH
& FITNESS SERIES:
|
| Blast
the Legs - Leg Circuit |
Part 3
by Mark Hoffman CSCS,
CPT |
Printer Friendly |
Okay gals and guys of the Northeast, I have been
watching and noticing that you have been getting
a bit more wave activity than us down here in South
Florida. I have seen some great photos, and been
very jealous. I have surfed quite a few times this
winter, but not as much as I have wanted to. I even
got a chance to surf Typhoon Lagoon with 4 other
people, what a blast! Since I have not been surfing
as much as others, I tried to keep the conditioning
routine on the up an up. |
>> GO TO WORKOUT |
| Hopefully
everyone got to hit the last workout at least
once. In this part of the series, we are going
to blast the legs, in less than 20 minutes, and
with no equipment, just your own body weight.
You are saying to yourself, how is he going to
crush us without a squat rack or dumbbells?? It
can and will be done! This leg circuit is no joke;
it will get your legs jacked like they have never
been before (if you are a lactic acid junkie,
this one is for you!!). If you are going snowboarding
or skiing, it will also come in handy!
Don't forget your
warm-up, which was covered in part two of the
series. The routine consists of 70 repetitions
per set. That's right 70 not 7!! Before you start,
I want you to make sure you can squat, lunge,
split jump and squat jump with good form and control.
So practice the four exercises prior to starting
your series. I recommend a few attempts on different
days to get a good feel for proper execution.
Okay, lets get going. Make sure you have your
stopwatch ready. Start out with 20 squats with
speed (speed is all relative to who you are and
your fitness level). I like to do these with my
hands behind my head. We call this the prisoner
position.
We then go immediately into lunges, again maintaining
the prisoner position. Alternate the legs and
complete 20 repetitions (10 per leg). Immediately
following the lunges go right into your split
squats. These are a killer, and you legs should
be feeling the burn! Complete 20 reps of these
as well (10 per leg), alternating the legs. Let's
finish it off with 10 squat jumps.
Hands will go back behind the head for these
last reps. All 4 exercises, 70 reps consists
of one set. We will start with three sets
and work up to six. Typically you can one set
in 90 seconds or less. Your rest between sets
depends on your finishing time. If it takes you
90 seconds to do it, rest 4 ½ minutes.
That would be a 1:3 work/rest ratio. As you feel
more comfortable, decrease your rest time.
You can do this leg circuit 2 times a week, say
Monday and Thursday. Definitely get plenty of
rest in between. After your first 2-3 weeks, you
can add in additional sets, so go from three sets
up to four, and so on. Enjoy the workout, and
at anytime during your training you feel your
form breaking down, stop and correct yourself.
Look at the images on the site, and try to be
in the same positions I am. Keep your core tight
and stay in an upright position! Check with your
doctor if you have not been training regularly.
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|
| WARM UP >>
Use
a 5lb dumbbell or a medicine ball of the same weight.
Click here to view the Warm Up. |
| LEG CIRCUIT:
Sets: 3-6
Reps: 70 |
| SQUATS |
| Sets:
1
Reps: 20
1. Feet shoulder to hip width apart, toes should
be pointing forward
2. Chest up and core tight
3. Lower the body till thighs are parallel with
the ground
4. Push up to the start position
|
Figure 2A
Start
Figure 2B
Finish
|
| LUNGES |
| Sets:1
Reps: 20 (10 Per Leg)
1. Keeping a upright position, Take a forward
step to where you are comfortable
2. Knee, hip and shoulder should be in line (see
figure)
3. Knees should track over the foot (watch for
lateral movement of the knee)
4. Drive off of the front foot and return to
the start position
5. Take a forward step with the opposite leg |
Figure 3A
Start
Figure 3B
Finish
|
| SPLIT SQUATS: |
| Sets:
1
Reps: 20 (10 Per Leg)
1. Start in the lunge position, keeping the core
tight and body up tall
2. Explode upwards and in midair, switch the
trailing leg position to the front
(so if your left leg was back, it should now be
in the front)
3. Land softly, and repeat
4. Watch for lateral deviation in the knees
|
Figure 4A:
Start
Figure 4B:
Middle
Figure 4C:
End
|
| SQUAT JUMPS: |
| Sets:
1
Reps: 10
1. Feet shoulder to hip width apart, toes should
be pointing forward
2. Chest up and core tight
3. Quickly lower the body till thighs are parallel
with the ground
4. Explode upwards and get some air
5. Land softly and repeat!!
|
Figure 5A:
Start
Figure 5B:
Middle
Figure 5C:
End
|
| REST PERIOD: |
| All 4 exercises,
70 reps consists of one set. We will start
with three sets and work up to six. Typically
you can one set in 90 seconds or less. Your rest
between sets depends on your finishing time. If
it takes you 90 seconds to do it, rest 4 ½
minutes. That would be a 1:3 work/rest ratio.
As you feel more comfortable, decrease your rest
time. |
|
|
Mark Hoffmann is currently enrolled at Florida Atlantic
University, pursuing a Masters degree in exercise physiology.
He is nationally certified as a personal trainer through
ISSA(International Sports Science Association), and
also certified as a strength and conditioning specialist
(CSCS) through NSCA (National Strength and Conditioning
Association). He can be reached at Mark@surfitness.com
or check out www.surfitness.com
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