Legs and Core Version 1

It is very easy for our bodies to quickly adapt to the same work outs. We work out to see changes. This same concept of change in our bodies and fitness levels should also be applied to the work outs. Lack of change to our work outs lead to a plateauing effect, in which our bodies have adapted to the exercise routine. This leads to no gains being obtained whether our goals are to become stronger, leaner, or fitter. In terms of gains, our bodies thrive under a state of confusion. New routines or intensity levels prevent our bodies from becoming accustomed to the typical daily moves. Confusion requires the body to expend more energy. It also forces our muscles to work harder, and in turn, this allows us to become stronger. With that being said, this posting is called version 1 because it is one routine out of many possibilities for legs and core.

45 MINUTE WORK OUT

Warm up

• 5 minutes of moderate to fast paced walk at 2/3 max incline on the treadmill.

Because the walk is on an incline, it is easier to get a stretch into the legs. Try to alternate longer and shorter strides to stretch out the muscles in your legs.

Squats

• 10 sets of 10 squats at 135lbs.

Squats are one of the best exercises to do. Whether your intention is to burn calories or strengthen and build muscles. Squats are classified as a compound exercise. This means that it works out multiple muscles in your body simultaneously. This is in comparison to isolating and focusing on one muscle (such as a bicep curl). Working multiple muscles allow for building overall strength and burning more calories. The weights used in every work out is relative to your abilities, but that does not mean that you should not try to push your limits. Remember to minimize your rest duration in between the sets. Keeping the intensity level high allows for better results. If there is no struggle, then the work out is not intense enough. Personally, I keep the weight at a moderate level in order to be able to push for a total of 100 squats. My focus is to keep proper form and to squat as low to the floor as possible. The lower the squat, the more of a burn you will feel in your gluts and buttocks.

Core

• Hanging leg raises
• Prison cell push up
• Decline leg raises
• Sit ups/Crunches

I use the remaining of the 45 minutes after the warm up and squats to work on my core. Leg raises have more of a focus on the lower abdominal region while sit ups and crunches focus more on the upper abdominal region. Prison cell push ups focus on your overall core strength. I usually do these work outs in a circuit training fashion. Meaning, one exercise comes up right after another. Circuit training is designed to make you burn calories and sweat vigorously. There should be no rest period in between any of these exercises other than to catch your breath for a quick second. This is the last stretch of the work out and all of your energy should be expended for the remaining time of the 45 minute work out.

Do not forget to rejuvenate your body with the proper nutrition after a work out. If you do not refuel your muscles, there will be no strengthening or building of the muscles. Instead your body will continue to break down your own bodily supply of necessary proteins to fuel your body (this prevents obtaining the gains stated earlier). The reality of working out is that what we eat and when we eat is just as important or more important than what we do in the gym.