Squats 2 x 20 reps @ bodyweight
AFTER YOU’VE WARMED up crack straight into the hardest of the five exercises we’ve outlined here.
The squat can be performed any number of ways but we’re going to keep it as simple as possible.
Placing the appropriate weight on the bar, stand with your feet facing forward and shoulder width apart.
Take the bar across your shoulders and slowly push your bum back as you lower the weight, inhaling as you go down.
Keep your feet planted on the floor and resist the urge to move onto your toes.
Now, when you’ve reached the lowest point you can go while maintaining correct form, exhale and drive the weight upwards.
Just 59 more to go….
Bulgarian squat; 2 x 15 reps with dumbbells
Hold a set of dumbells by your side and stand about three or four feet in front of a bench.
Place your left foot on the bench, laces down, and the right foot out in front. Now, slowly lower your body so your right knee bends to 90 degrees and your left knee comes close to touching the floor.
Your torso should remain upright at all times.
Push yourself back to the original starting position by exploding upwards as quickly as possible while maintaining correct form throughout. Switch legs after 15.
Leg curl; 2 x 15 reps
Make use of this machine if you’re lucky to have access to one.
After taking some time to select an appropriate weight, lie face down and position the backs of your ankles against the pad with your legs fully extended.
Make sure your knees are off the edge of the bench. This enables you to really isolate the hamstring muscles, which the exercise is designed for.
Contract your hamstrings by pulling your heels back up toward your glutes and return to the start.
Single-leg extension; 2 x 15 with weight
This is a great one to isolate the quads, it’s easy to use and very safe.
Again, using an appropriate weight, sit into the machine and focus on stabilizing your lower back against the machine.
One leg will hang loose while the other does the work. Using your quadriceps, extend to the maximum as you exhale.
Ensure the rest of your body remains stationary on the seat. Hold for a moment at the top of the contraction and repeat for the desired amount of reps, though we suggest 15.
Step ups; 2 x 15 with dumbbells
The final exercise of the workout is the step up.
Facing a box (as high as you want to make it) or even a set of stairs or a bench, take the weights in either hand.
The taller the object the harder the exercise so it’s best to start conservatively.
With your right leg, step onto the centre of the bench and lift yourself up. The trailing leg should remain behind you for balance but as you bring this leg up, flex it to 90 degrees (if your balance permits!)
Return to the starting position by slowly bending your right knee and stepping back down to the floor to complete one rep. 15 reps either side should leave you utterly whacked!