Saturday, March 30, 2013

Lower body workout: Dano's Fat Destroyer

Per my new 6 week workout format, today is a lower body day for me. I decided to create my own and share it with you fine folks. I am not a personal trainer, but I do enjoy working out. Hopefully you'll enjoy this workout as much as I did. I had to borrow media from other sites in order to explain some of the exercises - big props to those who created this material!

Remember, before a workout, it is SUPER important that you warm up really well. And afterwards, make sure to stretch and cool down. Both warming up and stretching/cooling down are key ingredients to avoid injury.

Using your interval timer (either GymBoss or a phone app), set your timer to 30 rounds of 10 seconds rest, 45 seconds work.  It's a nice blend of lower body-focused moves and cardio that you'll have a nice sweat going.  There are 10 exercises, and you will complete three rounds of the following:


  • Squat Jumps
  • Alternating Inner Thigh Lifts
  • Squat, Side Step, and Calf Raise
  • High Knees
  • Alternating Back Lunge and Knee Lift
  • Jumping Jacks
  • Weighted One Leg Deadlifts
  • Burpees
  • Reverse Plank Step Outs
  • Wide Squat and Standing Side Sweep



Exercise definitions:
Squat Jumps 


  1. Stand with feet shoulder width apart.
  2. Squat, bending knees to form a 90 degree angle. Your goal is to get your quads parallel to the ground. Make sure to keep knees over heels/ankles, or at least behind the toes. If your knees forward past the toes, you will be prone to injury.
  3. Jump! Keep a straight back, and try to jump high enough to straighten your legs out as well. The higher you jump, the hard you are working :)
  4. Repeat.



Alternating Inner Thigh Lifts





Squat, Side Step, and Calf Raise
This, but side steps between.

  1. Stand with feet shoulder width apart.
  2. Squat, bending knees to form a 90 degree angle. Your goal is to get your quads parallel to the ground. Make sure to keep knees over heels/ankles, or at least behind the toes. If your knees forward past the toes, you will be prone to injury.
  3. Take a step to the right while remaining in a squat.
  4. Push up into a calf raise.
  5. Squat, and take a step to the left while remaining in a squat
  6. Push up into a calf raise.
  7. Squat, and repeat steps 3-6 until time runs out.


High Knees


Alternating Back Lunge and Knee Lift



Jumping Jacks
I don't think this one needs an explanation :)

Weighted One Leg Deadlifts

0910-alternate-leg-deadlift.jpg
From Women's Health.

Burpees



  1. Start standing, with knees shoulder width apart.
  2. Squat, placing hands just outside of feet.
  3. Jump or step back into a plank.
  4. Push-up.
  5. Jump or step back up into squat.
  6. Jump up!
  7. Repeat.


Reverse Plank Step Outs



  1. Get into a reverse plank (left photo).
  2. Maintain proper form, while stepping right leg out (right photo).
  3. Return to reverse plank.
  4. Repeat with left leg.


Wide Squat and Standing Side Sweep

Explained best via Shape magazine.










Please consult your doctor or other healthcare professional before attempting anything mentioned on this site...

4 comments:

  1. nice one!! Think i will try it tomorrow!;) xo Meldel

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