Wednesday, March 26, 2014
Workout of the Day: Big Legs and Karate
Getting back into the swing of things after being mildly sick for a couple weeks, I've taken a basic approach to training this week. Weights followed by cardio, DDP Yoga, repeat. Training legs at home requires a bit of rethinking as most of us don't have a squat rack and enough weight around to perform a traditional gym style workout. Instead, I aim for getting a good pump and strict form to get the most of my exercises to help keep the shape, strength and flexibility of my lower appendages.
Taking a page from a Marky Mark Triple Threat Superset and an article on the recent 300 flick, I got in a giant set of the following:
2) Goblet Squat - Hold a weight with both hands in front of your chest, squat low to at least parallel, touching your elbows to your thighs.
3) One Legged Bridge - Lie on your back, bend your knees and plant your feet, extend one leg out while pushing off the floor with the other. This works your quads, glutes and hamstrings.
I did a pyramid rep scheme, completing sets of 5-10-15-15-10-5 before tackling calves with some standing raises holding a dumbbell. After that, it was 5 sets of plyometric jumps up my staircase, 1 step, 2 steps, 3 steps, to help build explosive power and to keep my heart rate blasting.
Now show me one of your special kicks: