Read 34 times since Wednesday, September 21, 2011
This is a great body weight circuit for those of us who want to develop some strong legs and powerful lower body. Each one of these exercises is extremely difficult and should only be attempted by people who have already got some exercise experience under their belt.
We will start with the sumo squat; this is much like a regular squat, except instead of not holding a large weight in your hands during the squat you do. This is one of the best compound exercises that you can do.
The squat is used by almost every athlete, because the wide variety of muscles it affects. With proper form and technique you can strengthen everything from your back to your toes.
Now when you add a weight into the mix, you incorporate all that upper body the regular squat leaves out. This is a great body weight/muscle-building workout, affecting everything from your deltoids to your toes.
When doing the sumo squat in a circuit along with the duck walk and donkey kick, you should set a number of reps to aim for, so that you can leave a little strength left over for the other exercises. Start with just ten reps, and once you have done ten then move to the duck walk.
The duck walk is a goofy looking exercise, but sometimes we have to sacrifice our pride if we want to have great leg strength. Here is what you do: walk with your waist low to the ground.
With each step, the opposite knee should get close to touching the ground, and you should constantly keep your knees at a ninety degree angle. The resulting workout should look similar to a duck, or a goofy guy walking like some sort of deranged animal.
Despite the ridiculous appearance of this, it is a very good leg exercise. It will even out the strain from the sumo squats you just did, and prepare you for the next exercise the donkey kick.
The donkey kick is going to get the front of your thighs and your abdomen, thus completing your full body routine. Start on your hands and knees and place a basketball in the knee joint of your leg.
Now try to kick the back of your head with the leg that is holding the basketball. This will result in a nice stretch in your upper thigh and lower abdomen.
After you have done this with both legs, return to the beginning of the circuit. This time through the circuit do eight reps instead of ten on each exercise.
Continue through the circuit until you are down to two reps on each exercise. This should take around five rotations through the entire routine. Destry Master is a fitness expert, who has written hundreds of articles and recommends http://www.treadmillratings.com/proform/proform-performance-1450-treadmill-ratings/.
Contact Info:
Destry Masterson - MyOnlineArticleWriting@gmail.com - Twitter: @DestryMasterson
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