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Forward Lunges |
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Stand as shown in the photograph. Now, extend one leg in front of you. Do not let your other leg touch the ground. Then explode in a forceful motion that propels your body back to the starting position. This is an advanced exercise. Can also be done while holding dumbbells at your sides.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Leg Extensions |
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Sit on machine as shown in photograph. Lift legs up until they are parallel with body then lower them back down to the starting position and repeat.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Physioball Squats |
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Place physioball against wall as shown in the photo. Now, place your lower back against the ball and place your feet out in front of you as shown. When you come down to squat don't let your knees come over your toes so you may have to adjust and play around till you get in the right position. Also, your knees should be right above your heels. Now, squat down and come all the way down until your thighs are parallel to the floor - 90 degree angle. Then push back up and repeat. This exercise can also be used with weights - dumbbells in each hand to provide more resistance.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Hamstring Curls |
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Lay on the bench as shown with legs under the pad. Pull legs up towards the top of your glutes and then slowly lower them back down. This exercise can also be done one leg at a time.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Leg Press |
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Place legs on platform as shown in photo. You want to place your legs so that when you come down with the weight your knees DO NOT go past your toes. Try to feel the weight in your heels as well - this will help with leg placement. Your hamstring flexibility (muscle in the back of your leg) will determine how low you can go. If you feel your lower back coming off the bench then DO NOT go that low. Also, DO NOT lock your knees at the top of the lift. Keep them bent somewhat so as to prevent hyper extension in the knees.
If you place your feet more spread apart and outwards it will work more of your inner thighs.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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The Deadlift |
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For this exercise form is everything. To make sure you get the form down right, we strongly suggest you use only the bar and practice until it feels right. You could also ask someone to watch you. If it still doesn't feel right consult with a personal trainer or other professional for advice.
Think of this exercise as the opposite of a squat. It is not really a lift, but merely a push with the legs. A major tip is to let the legs do the lifting. Your arms will just hang down and hold onto the weight.
To start I recommend a mixed grip - one hand overhand, the other hand - underhand. Place feet a little wider than shoulder width apart and flare out feet a little to the side. Now, bend your knees and grasp hold of the bar. Make sure to keep your back straight. DO NOT let your back arch at any point during the lift. Now stand up while keeping your lower back straight and lift using ONLY your legs to lift. The bar should be close to your body at all times throughout the lift. After you reach the top, slowly lower the weight back down using only your legs while once again maintaining good posture throughout your back.
***Do 12 or more reps until you feel really comfortable with this exercise. Then, and only then increase the weight if you're wanting to go heavy***
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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Walking Lunges |
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To do a lunge it's kind of like doing a walk - but a wide legged walk. The key is to go wide enough so that your knees do not go past your toes. Also, try to not let your thighs go past 90 degrees - which will be your leading foot. It takes some time and practice to get the hang of these. However, when you feel comfortable you can hold onto weights for more resistance.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
12-16 Steps |
3 |
~2 Minutes |
| Weight Gain |
12-16 Steps |
3 |
~2 Minutes |
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Squats |
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This is a great exercise but form is everything. You may want to practice in front of a mirror to get your form right. The key is to feel the weight in your heels. You DO NOT want them to come up off the ground. To prevent this you want to have a pretty wide stance and let your feet flare out to the sides. Also, try to make sure that your knees DO NOT go past your toes when you squat down. Keep your head up when you go down as well. And sticking your butt out when you go down may help as well. Watch yourself in front of a mirror or get someone else to watch you. Fool around with light weight until you feel comfortable putting more weight on the bar. Watch the video for a better demonstration.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| 8-12 |
3 |
~2 Minutes |
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Leg Abduction and Adduction |
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This exercise is done in two ways. In one way you adjust the padding on the machine to swing either to the left or the right. Now, depending on which leg you use, you can either pull your leg out to the side using the resistance of the pad or you can push your leg towards the middle of your body.
To push your leg towards yourself this is called adduction. To push your leg outwards from yourself this is called abduction. In other words you are either working the inside or the outside of your thighs. The video will help you understand this more.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| 8-12 |
3 |
~2 Minutes |
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Backward Lunges |
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Stand as shown in the first photo. Now, bring one leg behind you as you squat down. Do not let your knee touch the ground. then bring your leg back into the starting position and repeat. You can alternate legs or do one at a time. In addition, when you feel you have mastered the exercise try holding dumbbells in each hand to increase the difficulty of the exercise.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| 8-12 |
3 |
~2 Minutes |
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Step Ups on Box |
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To do this exercise you want to find a box or platform like the one shown in the photograph. To start, place your foot in the middle of the platform. Then, just step up. This exercise can be performed by alternating your legs or doing one at a time. In addition, you can also hold a weight to your side to increase the difficulty of the exercise.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| 8-12 |
3 |
~2 Minutes |
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