Tag Archive for: Workouts

Try This Quick Lower Body Workout

Pressed for time? Many of us struggle to fit exercise into our already busy days. Additionally, many of us think that a workout needs to be be at least 45 minutes to count. Throw that thought out the window and get your fitness in 30 minutes or less while competing against the clock! (Compound body moves, like these, also help to make your workout more efficient). Try this quick lower body workout to work your legs to the max – minimal equipment needed!

Equipment needed: Medium weight dumbbells, a mat and a body bar (for balance).

Set up your equipment and start your clock. See how many times you can get through your circuit, and challenge yourself to improve your total rounds performed on the next attempt. (And be sure that form is always your top priority)!

Warm Up

Warm up with one round of the following (30 seconds each):

  • Jogging in place
  • Alternating body weight lunges
  • Jumping jacks
  • Body weight squats

Lower Body Workout Challenge

Choose five of the following moves to rotate as many times as you can in 25 minutes.

Weighted Walking Lunges (10 reps per leg)

Walking lunge lower body workout

Walk through the lunge instead of stepping your feet back together. Make it more difficult with a dumbbell in each hand. (Perform a basic lunge if space is an issue).

Dumbbell Deadlifts (15 reps)

Dumbbell deadlift lower body workout

Start standing straight, then bend, keeping your shins vertical and your back straight, hinging just at the hips. Return to standing for one rep.

Jumping Lunges (30 seconds)

Jumping lunge lower body workout

Start in a lunge, then swing your arms to help propel yourself off the ground as you switch legs midair, landing on the opposite leg.

Ice Skaters (30 seconds)

Ice skater 1 lower body workout  Ice skater 2 lower body workout  Ice skater 3 lower body workout

Leap to your right and tap your left foot behind you, then leap to the left. For added difficulty during this lower body workout, tap your hand to the ground or keep your back leg elevated for a count before leaping to the other side.

Related: try this workout, then

Lateral Squats (10 reps per leg)

Lateral squats lower body workout

Perform a squat, step your left leg in so your feet are together, then step your right leg out to perform another squat. Repeat side to side. Make it more difficult by holding a weight in front of you.

 

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Single-leg Romanian Deadlifts with Knee Raise (15 reps)

Romanian deadlift 3  Romainian deadlift 2 lower body workout

Romanian deadlift 1 lower body workout  Romanian deadlift 4 lower body workout

Hinge at your hips, keeping your body in as straight a line as you can (grab a body bar if you need help balancing).

Jumping Squats (30 seconds)

Jumping squats lower body workout

Perform a squat, then leap straight into the air, landing softly back into a squat.

Lunge Hops (30 seconds)

Lunge hops lower body workout

Perform a lunge, then leap straight into the air without switching legs, landing softly back into your lunge. Switch legs after 15 seconds.

Cool Down

Cool down with one round of the following:

Standing Quad Stretches (30 seconds per leg)

Standing quad stretch lower body workout

Grab your body bar or the wall for balance, gently pull your knee into your backside until you feel a stretch in the front part of your leg.

Low Lunges (30 seconds per leg)

Low lunges lower body workout

You can use your dumbbells if you can’t reach the ground.

Downward Facing Dog (30 seconds)

Downward dog lower body workout

Try to keep your back and legs straight as you lean your chest down for this hamstring and shoulder stretch.

Post written by an FFC contributor.

 

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10 Best Types of Push-Ups and How to Master Them

The push-up is commonly associated with military conditioning, gym class, and some martial arts. For many, they can feel like an impossible or even gruesome exercise. If you feel similarly, we hope you will feel empowered to incorporate this versatile and efficient exercise into your workout routine after reading this post.

Push-ups are categorized as a calisthenic exercise performed face down, during which the body is raised and lowered with the arms. Push-ups are a full body exercise that engages many muscles. Push-ups use your pectoral muscles, triceps, and other muscles of the shoulder area such as anterior deltoids, serrates anterior and coracobrachialis. Push-ups also use the transverse abdominis and rectus abdominis, making it a great core exercise.

Related: Need something for the lower body? We’ve got you covered here.

Push-ups can be performed in a number of ways, with modifications for beginners and progressions for those who are more advanced. We’ve compiled a list of the top 10 types of push-ups and their benefits so you can find an exercise that work best for you.

Standard Push-Ups

To perform a standard push-up, get into plank position with your hands under your shoulders, engage your core and keep your chest lifted and eyes gazing out in front of you so that your spine stays in a neutral position.

Bend your elbows and lower your body to the floor with your inhale, then push up with control and exhale as you rise back to a neutral position. Don’t let your backside dip or stick up, your body should remain in a straight line from head to toe.

Draw your shoulder blades back and down, keeping elbows tucked close to your body. It’s important to practice good form consistently to avoid injury and yield greater results.

Need further guidance on mastering the standard push up? Check out the video below from FFC Personal Trainer Tom Feeney!

Modified Push-Ups

The modified push-up is a great option for beginners. This type of push-up is performed by supporting the lower body on the knees instead of the toes.

The Wall Push-Up

Another great push-up variation for beginners is the wall push-up. This exercise is performed by standing close to a wall and then pushing away from the wall. You can increase the difficulty by moving your feet farther from the wall.

The Diamond Push-Up

For these push-ups, place both palms on the ground so that both thumbs and pointer fingers are touching and form a diamond. These push-ups really work your triceps!

The Wide Push-Up

Start from a normal push-up position but spread your hands wider than shoulder length. This will force your chest to do most of the work.

The Narrow Push-Up

From a normal push-up position, place your hands just a few inches apart from each other underneath your chest.

The One Leg Push-Up

From the standard push-up position, lift one leg up off the ground. Perform a set of push-ups and then switch legs to complete the set. Be sure to engage your core to help you stay in position!

The One Arm Push Up

Get into position and bring one arm behind your back or to your side. Complete the movement, switch arms and complete the set. These are a great challenge!

The Feet Elevated Push-Up

Do a normal push-up, but with your feet elevated on a box or bench. The higher the platform, the more you’ll work your shoulders, chest, and core. For an added challenge, use an exercise ball.

The Body Elevated Push-Up

Performed with hands on an elevated platform, commonly seen with medicine balls. For an even more advanced exercise, you can also elevate the feet.

Fun Facts About Push-Ups:

  • In most forms of push-ups, you are lifting 65% of your body weight
  • The record for the most consecutive push-ups is 10,507 by Minoru Yoshida of Japan in 1980.
  • Push-ups dates back to 1905
  • The record for the most push-ups done in 24 hours (non-consecutively) is 46,001 by Charles Servizio of the USA in 1993.
  • The Fence Lizard demonstrates push-ups to attract its reptilian mates

Post written by Jessica Frank. Edited by Natalie Casper. Video content by FFC Personal Trainer Tom Feeney.

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