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Home Workouts for When You Have Bad Period Cramps

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When I’m sofa-bound thanks to the unceasing, painful jabs of my period cramps, the last thing I really want to do is get up and exercise — curling up in a ball and rocking back and forth sounds much more appealing.

But, the truth of the matter is working out, or simply moving around my apartment, is one of the only things that eases my cramps faster. The Mayo Clinic actually notes that physical activity is one home remedy that can help some women manage their menstrual cramps, and I’m one of them!

My tried-and-true cramp exercise of choice is swimming, but since the pools near me have been closed since March, I’ve had to explore other living room-friendly options. Ahead, the four workouts that push me through the awful aches — and even a few other PMS symptoms.

Peloton Yoga

My cramps kick in a day or two before my period arrives, along with a side of mood swings and increased anxiety. This particular combo of emotional and physical discomfort calls for time spent on my yoga mat — stretching through active Sun Salutations and letting all the stress go during Savasana.

I’ve tried a handful of yoga apps, and Peloton Yoga is by far one of my favourites. The Peloton app, which costs about $13 a month, offers a ton of different types of yoga — like restorative yoga, power yoga, yoga flow, yoga basics, yoga anywhere, and pre- and postnatal yoga — for every skill set and need.

When I feel the faint twinge of a period cramp, I usually turn to a 20 or 30-minute yoga flow session — which combines the perfect amount of active sequences and seated poses.

XB Pilates

I’m definitely not at my perkiest during my period — in fact, I’m kind of a drag. Positivity and an upbeat personality from my workout instructor is what I need in those moments. That’s exactly what you can expect from Andrea Rogers in XB Pilates, available on the Openfit app.

The low-impact pulses and thoughtful, small movements in Rogers’s workouts fire up my muscles, and her encourageing messages always push me through those last few challenging reps. It was in Rogers’s workouts that I learned that lightweight dumbbells are dramatically underrated — an arms series with 2 lb. weights left me sore for days.

P.Volve

Sometimes plyometric moves get a hard pass from me — especially during the first few days of my period. So, when I want to focus on toning my legs, I turn to P.volve, a low-impact, high-intensity workout method that utilises small, mobility-focussed movements and tools like ankle resistance bands and sliders to target hard-to-reach muscles.

POPSUGAR Fitness Videos

When I do have more energy to jump around or get my heart rate up, the POPSUGAR Fitness Youtube channel is where it’s at. Living room cardio can get old pretty fast, but POPSUGAR’s cardio and dance fitness workout spice up the average jumping jack. I’m a huge fan of the no-equipment videos, which also pop up in strength training playlists, too. Trainer Taylor Walker’s 30-Minute No-Equipment Cardio Workout is a solid place to start. If you’re in the mood to target your core, check out 20-Minute Obliques Workout With Jake DuPree.

Click here for more health and wellness stories, tips, and news.

Image Source: Getty Images / Peathegee Inc



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Live Workouts on POPSUGAR Fitness’s Instagram, Week of 8/3

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If your workout routine needs some new energy, we feel you; the home-fitness grind can get a little stagnant after a while. That’s why we’re continuing our series of Instagram Live workouts over on @popsugarfitness, with different trainers joining you live to lead workouts from their living rooms to yours. This week, we’ve got barre, dance cardio, a resistance-band burnout session, and a donation-based on-the-mat workout hosted by Deja Riley that’ll benefit the ACLU. Check out the full schedule below, add it to your Google Calendar so you don’t miss a session, and catch up with our previous Instagram Live workouts on the free Active by POPSUGAR app.

  • 15-Minute No-Equipment Full-Body Workout With Melissa Wood: Monday, 3 Aug., at 5:30 p.m. BST/12:30 p.m. ET
  • 30-Minute Full-Body On-the-Mat Workout With Deja Riley to Raise Funds For the ACLU: Tuesday, 4 Aug., at 5 p.m. BST/12 p.m. ET
  • 35-Minute No-Equipment Barry’s Workout With Taryn Brooks: Wednesday, 5 Aug., at 6 p.m. BST/1 p.m. ET
  • 45-Minute Booty-Band Burnout Workout With LIT Method: Thursday, 6 Aug., at 5 p.m. BST/12 p.m. ET (equipment recommended: resistance band)
  • 40-Minute No-Equipment Pure Barre Workout With Shantani Moore: Friday, 7 Aug., at 5 p.m. BST/12 p.m. ET
  • 20-Minute All-Levels Dance Party With PlyoJam: Saturday, 8 Aug., at 5 p.m. BST/12 p.m. ET

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Live Workouts on POPSUGAR Fitness’s Instagram, Week of 7/27

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A lot of us rely on fitness classes to get us out the door and to the gym, even when all we want to do is veg out on the couch. That strategy doesn’t work as well when so many gyms and fitness studios are still shut, but we’ve got the next best thing: Instagram Live workouts, all on @popsugarfitness, coming at you every morning this week. You can even add the schedule to your Google Calendar and set your alarms now!

Check out the full slate of workouts below, including kickboxing, Tabata, core mobility, and a donation-based cardio workout, led by Deja Riley, to benefit the ACLU. Grab your phone and a sweat towel and get ready to work! (PS: you can access all our previous Instagram Live workouts on the free Active by POPSUGAR app.)

  • 30-Minute Lower-Body Strength Training Workout With Ashley Joi: Monday, 27 July, at 5 p.m. BST/12 p.m. ET
  • 30-Minute Bodyweight Cardio Workout With Deja Riley To Raise Funds for ACLU: Tuesday, 28 July, at 5 p.m. BST/12 p.m. ET
  • 35-Minute No-Equipment Barry’s Workout With Mackenzie Ross: Wednesday, 29 July, at 6 p.m. BST/1 p.m. ET
  • 45-Minute Ultimate Core + Conditioning Workout With LIT Method: Thursday, 30 July, at 5 p.m. BST/12 p.m. ET (equipment recommended: foam roller or water bottle)
  • 30-Minute Cardio Kickboxing Workout With Kick It By Eliza: Friday, 31 July, at 9 p.m. BST/12 p.m. ET
  • 30-Minute Upperbody and Core Mobility Workout With Angela Gargano: Saturday, 1 August, at 5 p.m. BST/12 p.m. ET (equipment recommended: mini resistance band)
  • 30-Minute Cardio Core Tabata Workout With Kristina Earnest: Sunday, 2 August, at 5 p.m. BST/12 p.m. ET

Image Source: POPSUGAR Photography



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Live Workouts on POPSUGAR Fitness’s Instagram, Week of 20/7

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HIIT, yoga, low-impact strength, power and mobility: if you’re up for any of these workouts, you’re in luck — we’ve got all of them (and more) coming up this week on Instagram Live via @popsugarfitness. Join in on Monday for a 15-minute full-body workout, come on Tuesday for toning, hit power and mobility on Thursday, slow it down with yoga on Sunday, and check out everything else we’ve got going on in between. Add the full schedule to your Google Calendar to stay in the know and don’t forget to check out our past Instagram Live workouts on the Glow by POPSUGAR app. See you on the mat!

  • 15-Minute No-Equipment Full-Body Workout With Melissa Wood Health: Monday, 20 July at 5:30 p.m. BST/12:30 p.m. ET
  • 30-Minute HOUSEWORK Full-Body Toning Workout With Sydney Miller: Tuesday, 21 July at 5 p.m. BST/12 p.m. ET (equipment recommended: two hand towels or gliders)
  • 35-Minute No-Equipment Barry’s Workout With Tiana Okoye: Wednesday, 22 July at 6 p.m. BST/1 p.m. ET
  • 45-Minute Low Impact High Intensity Strength Workout With LIT Method: Thursday, 23 July at 5 p.m. BST/12 p.m. ET (Equipment recommended: mini resistance band)
  • 30-Minute No-Equipment HIIT With Charlee Atkins: Friday, 24 July at 5 p.m. BST/12 p.m. ET
  • 30-Minute BPM, Balance of Power and Mobility Workout With Kellie Williams: Saturday, 25 July at 5 p.m. BST/12 p.m. ET
  • 30-Minute Sunday Soul Flow with BK Yoga Club Co-founder Alicia Ferguson: Sunday, 26 July at 5 p.m. BST/12 p.m. ET

Image Source: POPSUGAR Photography



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Live Workouts on POPSUGAR Fitness’s Instagram, Week of 7/6

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If you haven’t jumped on the Instagram Live workout bandwagon yet, now’s the perfect time, because we have a full week of Instagram Live workouts coming up on @popsugarfitness! Tune in for a barre bootcamp on Monday, abs and dance cardio on Tuesday, HIIT on Sunday, and even more intense workouts in between. Bonus: Tuesday’s workout, led by Deja Riley, is donation-based and benefits the ACLU. Check out the full schedule below and catch up on our previous Instagram Live workouts on the free Active by POPSUGAR app.

  • 30-Minute Barre Bootcamp Workout With Love Sweat Fitness: Monday, 6 July, at 5 p.m. BST/12 p.m. ET
  • 30-Minute Dance and Ab-Toning Workout With Deja Riley to Benefit the ACLU: Tuesday, 7 July, at 5 p.m. BST/12 p.m. ET
  • 35-Minute No-Equipment Barry’s Workout With Mercedes Owens: Wednesday, 8 July, at 6 p.m. BST/1 p.m. ET
  • 45-Minute Low-Impact, High-Intensity Strength Workout With LIT Method: Thursday, 9 July, at 5 p.m. BST/12 p.m. ET
  • 30-Minute Full-Body Vinyasa Flow With Phyllicia Bonanno: Friday, 10 July, at 5 p.m. BST/12 p.m. BST
  • 30-Minute No-Jumping Cardio Workout With Charlee Atkins: Saturday, 11 July, at 5 p.m. BST/12 p.m. ET
  • 30-Minute No-Equipment HIIT Workout With Danielle Pascente: Sunday, 12 July, at 5 p.m. BST/12 p.m. ET

Click here to add the full workout schedule to your Google Calendar.

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HEALTH

Bodyweight Circuits to Add to Your Walking Workouts

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Sporty young woman doing side planks on lawn
I love watching my step count soar during long walking workouts, but sometimes I still crave a little extra something. Instead of challenging myself to walk 10 minutes longer or logging in another mile, I add bodyweight moves into the mix — squats, lunges, high knees, and, if I’m feeling brave, maybe a burpee. After I challenge myself to complete a set or two of each, my boredom has disappeared and I’m dripping in sweat.

My spur-of-the-moment circuits have served me well, but to find out how to really pump up the intensity of my walking workout with bodyweight moves — and safely, at that — I reached out to Corinne Fitzgerald, a head coach at Mile High Run Club and an NSCA-certified personal trainer.

“Adding exercises either during or after can add to the overall intensity of the workout, and can also help you target more muscle groups,” Fitzgerald says. “Also, endurance exercises like walking or jogging are very repetitive, so it can break up the monotony of the workout and keep it more exciting.”

While I prefer to add the moves to the middle of my walk, you can also finish off your walk with bodyweight circuit training — Fitzgerald says there are benefits to both approaches.

“When in a longer walk for exercise, some may find it boring to keep going for 30 minutes or more, so they end up cutting the walk short. By adding exercises during the walk, you give yourself small milestones to hit, and that is an incentive to keep going.”

On the flip side, if you’re looking to build endurance during your walks, Fitzgerald says it might be beneficial to do your strength circuit after the walk is complete. “If you find that it’s challenging for you to start again after stopping, then doing your strength work after a walk might be best for you. Another added benefit to waiting post-walk is that you will be properly warmed up before you hit your circuit.”

No matter where you place your bodyweight moves, Fitzgerald has a workout recommendation for you. Next time you head out for a power walk, give one of these simple, equipment-free circuits a go.

Post-Walk Circuit

Each round should take 6-8 minutes to complete — totalling 32 minutes. Complete “Round 1” two times, and take a two-minute rest in-between. Then, complete “Round 2” twice, with another two-minute rest in between.

Round 1: Complete twice
15 air squats
10 push-ups — these can be done on a wall for a modification
10 reverse lunges — repeat on each side
30-second side plank — repeat on each side

Round 2: Complete twice
15 jump squats
15 tricep dips — these can be done on a chair/bench or on ground as a modification
10 side lunges — repeat on each side
5 burpees
30- to 60-second plank

Mid-Walk Circuit

Every 5-10 minutes, stop for a round of 10 squats, 10 push-ups, and 10 mountain climbers.
Every time you see a certain colour car or, say, a squirrel, do 10 burpees. Fitzgerald recommends getting creative here. Click here for more health and wellness stories, tips, and news.



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Live Workouts on POPSUGAR Fitness’s Instagram, Week of 6/15

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For most of us, in-person workout classes — and all the energy and sense of community that come with them — still aren’t an option. That’s why we’re continuing to bring you free Instagram Live workouts over on @popsugarfitness: if you can’t be sweating in a studio full of workout buddies, working out with these intense trainers and the rest of our Instagram fam is the next best thing.

This week’s schedule is packed, starting off with a special donation-based Rumble Boxing workout that gives you the option of donating to racial justice nonprofit Colour of Change. We encourage you to give what you can, if you can, by donating here. Check out the rest of the schedule below, and try out our previous Instagram Live workouts on the free Active by POPSUGAR app.

  • 30-Minute Donation-Based Rumble Boxing Workout With Taylor Rae Almonte To Benefit Colour of Change: Monday, 15 June at 5:00 p.m. BST/ 12:00 p.m. ET
  • 30-Minute Abs & Booty Workout With Deja Riley: Tuesday, 16 June at 5:00 p.m. BST/ 12:00 p.m. ET
  • 35-Minute No-Equipment Barry’s Workout With Chelsea Cox: Wednesday, 16 June at 6:00 p.m. BST/ 1:00 p.m. ET
  • 45-Minute Low Impact High Intensity Strength Workout With LIT Method: Thursday, June 18 at 5:00 p.m. BST/ 12:00 p.m. ET
  • 30-Minute Full-Body Workout With Ashley Joi: Thursday, 18 June at 8:00 p.m. BST/ 3:00 p.m. ET
  • 30-Minute HIIT Workout With Charlee Atkins: Friday, 19 June at 5:00 p.m. BST/ 12:00 p.m. ET
  • 30-Minute Dance Workout With Ellen Kim: Saturday, 20 June at 5:00 p.m. BST/ 12:00 p.m. ET
  • 45-Minute Jabs by Gina Kickboxing Workout: Sunday, 21 June at 5:00 p.m. BST/ 12:00 p.m. ET

Feel free to tag us with #POPSUGARSweats and add our full lineup to your Google calendar so you never miss a session.

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The Importance of Warmups Before Virtual Bodyweight Workouts

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Photographer: Matthew KellyProduct Credit: MiddleTop - OUTDOOR VOICESBottoms - OUTDOOR VOICES Sneakers - PUMA LeftBra - OUTDOOR VOICESTop - TEREZBottoms - OUTDOOR VOICESSneakers - PUMARightTop - FREE PEOPLEBottoms - FREE PEOPLESneakers - PUMARestrictions: Editorial and internal use only. No print or advertising.
Releasing pent-up energy has always been one of the driving forces behind my commitment to daily workouts — but sometimes my eagerness to get moving actually does more harm than good.

Case in point: I’ll skip the warmups of my at-home bodyweight classes and jump into the workout right when the instructor sounds off a set of pushups.

It’s a bad habit that could actually be detrimental to my body, and I’m now dedicated to breaking it, thanks to this advice from Barry’s trainer and Nike Run Club Head Coach Chelsea Cox.

“Warming up before bodyweight workouts is necessary!” Cox tells me.

“A proper warmup will help to raise body temperature, increase blood flow to muscles, and loosen joints — which means your muscles will be more prepared to take on the stress and tension of the exercises. Along with preparing your muscles for an awesome workout, a proper warmup helps to engage your brain in the patterns of the movement, which means you will have more coordination and focus while completing your exercises.”

In other words, you’ll physically feel better during a bodyweight class if you complete a warmup before getting started.

To be totally honest, once I got my impatience under control and started committing to my instructors’ warmup directions, my squats felt more powerful, the range of motion in my pushups improved, and mentally, I felt more ready to take on a challenging set of burpees.

Taking the time to prep your muscles might also help prevent your chances of getting hurt while exercising — this is especially important while exercising solo at home.

“Without preparing your body for the workout ahead, it puts [your body] at risk of preventable and severe injuries,” Cox explains.

“Warming up, as in its name, will increase your body’s temperature and increase blood flow which will help provide your muscles with more oxygen and nutrients it needs to help wake them up and let them know you are getting ready for something great!”

Another interesting fact — Cox says that warming up releases what’s called “synovial fluid” — responsible for reducing friction around your joints, which helps prevent injury.

As someone who deals with post-workout knee pain, I found this particularly interesting.

“Think of your body as Play-Doh, and how much easier it is to sculpt Play-Doh into the shapes you want when it’s warm rather than cold,” Cox adds.

As for the warmup best practices for a bodyweight workout, set aside at least five to 10 minutes — though Cox says it really all depends on how long your workout is, its intensity, and environmental factors like temperature — and focus on dynamic exercises, rather than static stretching.

Cox’s advice really helped me value that first few minutes of a live, instructor-led Zoom workout class so much more — and I know that, within time, this practice of fully prepping my body will become second nature to my solo workouts, too.

Click here for more health and wellness stories, tips, and news.

Image Source: POPSUGAR Photography / Matthew Kelly



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You Can Now Save Your Apple Watch Workouts To Strava Directly

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The Apple Watch is the most popular wearable in the world, and that’s in no small way because of its sports and activity tracking features. Strava, for its part, is one of the most popular activity sharing apps in the world. Considering those two facts, it’s been more than a little annoying not to be able to sync workouts tracked in the Apple Watch’s native Workout app to Strava directly.

There are workarounds. You can use another app to track your workouts on the watch that did sync to Strava. You can even use the Strava app. However, the Apple Watch’s native Workout app is better than most third-party sports apps available – for one, it can make use of the Series 5’s always-on screen, something third-party watch apps like Strava cannot. The other solution is to use the Workout app and then pay for a third-party app like RunGap or HealthFit, which could take the workout data and export it to Strava for you.

From now on, however, you can use that Workout app and sync it to Strava! That’s because Strava is now integrated with Apple’s HealthKit, which is where your workout data goes after you save it on the watch.

It is not, however, fuss-free. It requires more faff than with most wearables. If you save a workout on a Garmin, Polar or Fitbit device, for example, you can have it set up to automatically sync to Strava. With the Apple Watch you have to manually import that workout to your Strava profile each time, taking you a couple of extra clicks. Looking on the bright side, some people might prefer to have the option of sending everything to Strava or just some workouts.

You also have to set it up in the first place if you want to take advantage of the new integration – it won’t happen magically. First you need to go to your Strava profile on your iPhone, select Settings, then Applications, Services, and Devices, and then Connect with Health. Apple will then jump in asking you to confirm the set-up – tick all the categories there to complete the link.

Once you’ve done that, the workouts you have done in the past 30 days will show up automatically on your Strava profile, and you can select which ones you want to import in your Strava feed. Then, in future, you’ll get a notification from the Strava app when you save a workout so you can pop in and then import it to your feed.

The ability to sync workouts from the Apple Watch’s native app to Strava easily really should have been standard on the device from the off – like it is on almost every other wearable – but better late than never. Enjoy all that extra kudos coming your way on Strava!

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Top 10 Leg workouts that can be done at Home: HealthifyMe Blog

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It is not an absolute necessity to attend the gym in order to effectively work the muscles of the legs and bring about significant changes in strength and fitness.
One of the most practical pieces of resistance that you have access to is your own bodyweight. The best part about bodyweight training is that workout can literally be performed anywhere with no need for additional equipment.
This article will provide 10 different leg workouts that can be performed at home to develop fitness and improve the strength and function of the glutes, hamstrings, quads, adductors, abductors, and calves.

10 home-based leg workouts

This section will break down the technique for each of the exercises that are used in the 10 workouts below to allow you to exercise safely and effectively.

1. Squats

– Start by placing the feet slightly wider than hip-width and turn the toes out
– Before initiating the squat, lift the chest, pull the shoulder blades back and down and engage the core muscles
– Drop the body down through the hinging the hips and bending the knees
– Drive powerfully through the heels to propel the body back up to standing

2. Squat Jumps

– Assume the same starting position as a conventional squat
– Drop into the squat and then quickly and powerfully drive up into a jump
– Aim to get as much height as you possibly can
– Focus on a soft landing and use the force generated from the landing to propel you into the next squat jump

3. Reverse Lunge with Knee Lift

– Begin with the feet directly under the hips
– Drive the chest high, squeeze between the shoulder blades and keep the core tight
– Take a backward step and plant the foot before bending at the knees to drop the rear knee to the floor
– From this position, push hard through the heel of the front foot and simultaneous drive the rear knee up towards the chest
– Alternate between right and left side with each rep

4. Side Lunges

– Start with the feet underneath the hips
– Keep the chest lifted, shoulders retracted and core engaged
– Take a large sideways step and bend the knee of the leading lead while keeping the other leg straight
– Drop toward the floor before powerfully driving through the heel to return to standing and then alternate.

5. Curtsy Lunges

– Assume a hip-width stance, keep the chest up, squeeze between the shoulder blades and ensure that the core is tight
– Take a sideways step around the back of the standing leg and plant the foot on the floor
– Bend at the knees to drop down toward the floor before driving powerfully the heel of the planted foot
– Once you have returned to standing, alternate sides and repeat

6. Side Leg Raises

Start by lying on your side with the legs on top of each other
– From this position, while bracing the core and keeping the leg straight, lift the top leg
– Repeat for the prescribed number of reps before swapping sides and repeating

7. Hip Thrusts

– Start in a seated position and place the upper back against an object so that the trunk is at a 45-degree angle
– Place the feet slightly wider than hip-width and ensure they stay close to the backside
– Push through the heels to drive the hips upward and contract the glutes tightly before returning to the floor

8. Single-Leg Glute Bridges

– Start by lying on the back and bring feet in close to the backside
– Engage the core muscles, lift one foot from the floor and drive through the heel of the other foot to drive the hips upward
– Control the descent and return to the floor. Complete the same number of reps on the other side.

9. Heel Kicks

– Start in the quadruped position where both hands and knees are in contact with the floor
– Keep the core squeezed and extend one leg entirely pushing the leg behind the line of the body
– Squeeze the glute tightly at the top of the movement and return to the starting position
– Alternate sides and repeat

10. High Knee Taps

– For this exercise, start with a chair, box or bench in front of you
– Keep the chest up and core squeezed
– From this position, drive the knee up to towards the chest and place one foot up onto the object
– As soon as contact has been made, rapidly switch side

13 Leg-workout Combinations that you can try at home

1) Squat Workout

Exercise Volume  Rest
Squats 3 sets x 15 reps 60 seconds
Jump Squats 3 sets x 15 reps 60 seconds

Workout 1 utilizes the squat and squatting variations in order to develop the strength and function of the quadriceps, glutes, hamstrings, calves, and core.

2) Posterior Workout

Exercise Volume  Rest
Hip Thrusts 3 sets x 15 reps 60 seconds
Single-Leg Glute Bridge 3 sets x 10 reps (per leg) 60 seconds
Heel Kicks 3 sets x 10 reps (per leg) 60 seconds

The posterior workout focuses on exercises that recruit posterior chain muscles such as the glutes, hamstrings, and calves. This workout follows the same structure as the squatting workout.

3) Lunge Workout

Exercise Volume  Rest
Reverse Lunge with Knee Lift 3 sets x 15 reps 60 seconds
Curtsy Lunge 3 sets x 15 reps 60 seconds
Side Lunge 3 sets x 15 reps 60 seconds

As with the previous two, the lunge workout uses three lunging variations to challenge the muscles of the legs and simultaneously develop proprioceptive abilities such as balance and coordination.

4) Comprehensive Leg Workout

Exercise Volume  Rest
Squats 3 sets x 12-15 reps 60 seconds
Hip Thrusts 3 sets x 12-15 reps 60 seconds
Side Lunge 3 sets x 12-15 reps 60 seconds

Workout 4 takes one squatting exercise, one posterior exercise, and one lunging exercise to comprehensively work the muscles of the legs. Volume has been increased through an additional set and a higher number of reps to increase the challenge of this workout.

5) Plyometric Workout

Exercise Volume  Rest
High Knee Toe Taps 3 sets x 12-15 reps 120 seconds
Squat Jumps 3 sets x 12-15 reps 120 seconds
Reverse Lunge with Knee Lift 3 sets x 12-15 reps 120 seconds

Plyometric exercises are often used to develop athleticism, strength, and power. The three chosen exercises should be performed in a plyometric fashion. To effectively perform these exercises, look to generate as much speed and power with each and every rep.

6) Unilateral Workout

Exercise Volume  Rest
Single-Leg Glute Bridge 3 sets x 6 reps (per leg) 120 seconds
Side Leg Raises 3 sets x 6 reps (per leg) 120 seconds

There is a great benefit to be found in developing single-leg strength. Not only will unilateral exercise rapidly build strength, it also helps to even out any imbalances that exist between the right and left leg.

7) As Many Reps As Possible (AMRAP) 

Exercise Volume  Rest
Hip Thrusts 3 sets x 60 seconds 90 seconds
Squats 3 sets x 60 seconds 90 seconds
Curtsy Lunges 3 sets x 60 seconds 90 seconds
High Knee Toe Taps 3 sets x 60 seconds 90 seconds

There is no denying that the AMRAP workout is a challenge regardless of your level of fitness. As the name suggests, the goal is to complete as many reps as possible in a 60-second period.

8) Circuit Workout 1

Exercise Volume  Rest
Side Lunges 30 seconds 15 seconds
Squat Jumps 30 seconds 15 seconds
Single-Leg Glute Bridge 30 seconds 15 seconds

Circuit training is an excellent method of training for improving all-round conditioning and specifically develops muscular strength and endurance. Simply run through exercises one to four and complete as many sets as you desire.

9) Circuit Workout 2

Exercise Volume  Rest
Reverse Lunges with Knee Lift 45 seconds 20 seconds
Heel Kicks 45 seconds 20 seconds
High Knee Toe Taps 45 seconds 20 seconds
Side Leg Raises 45 seconds 20 seconds

Circuit workout 2 is slightly more challenging as the duration of exercise is increased from 30 seconds to 45 seconds. While the rest period is increased, the total work-to-rest ratio is decreased which consequently increases the overall challenge of the workout.

10) Superset Workout 1

Exercise Volume  Rest
a. Squats
b. Squat Jumps
3 sets of 10 – 20 reps
per exercise
90 seconds
a. Hip Thrusts
b. Curtsy Lunges
3 sets of 10 – 20 reps
per exercise
90 seconds
a. Reverse Lunges with Knee Lift
b. Side Leg Raises
3 sets of 10 – 20 reps
per exercise
90 seconds

Supersets are simply two exercises back-to-back without any rest. For superset workout 1, complete 10 reps of both exercises A and B before resting for 90 seconds. Repeat this process for all three supersets.

11) Superset Workout 2

Exercise Volume  Rest
a. Jump Squats
b. Single-Leg Glute Bridge
3 sets of 15  reps
per exercise
90 seconds
a. High Knee Toe Taps
b. Heel Kicks
3 sets of 15  reps
per exercise
90 seconds
a. Hip Thrusts
b. Side Lunges
3 sets of 15  reps
per exercise
90 seconds

As with the circuit workouts, the second superset workout is slightly more demanding than the first. An additional set and a greater number of reps are performed with workout 2 in order to increase the intensity.

12) Tri-set Workout 1

Exercise Volume  Rest
a. Squats
b. Hip Thrust
c. Curtsy Lunge
3 sets of 10 reps per exercise 90 seconds
a. Side Leg Raise
b. Single-Leg Glute Bridge
3 sets of 10 reps per exercise 90 seconds

In a similar vein to the supersets, tri-sets involve performing three exercises back-to-back with no rest between exercises. Only once all three exercises have been completed can you take a 90-second rest. The same principle should be applied to the second set of three exercises.

13) Tri-set Workout 2

Exercise Volume  Rest
a. Side Lunges
b. High Knee Toe Taps
3 sets of 15 reps per exercise 60 seconds
a. Reverse Lunge with Knee Lift
b. Heel Kicks
c. Squat Jumps
3 sets of 15 reps per exercise 60 seconds

The final workout is an advancement on workout 12. In this instance, both the volume and rest periods have been manipulated in order to increase the demand placed on the body. As a result of this, strength levels will increase and a large number of calories will be burned.

Ideal Combinations That Can Be Done For A Week

Workouts 1-4 have been designed to target specific muscle groups of the body and therefore can be grouped together and performed throughout the course of the week in order to onset substantial changes in leg strength.

The circuit, superset and tri-set workouts (workouts 8 – 13) can also be paired together. These workouts are excellent for those who are short of time as the structure of each workout allows you to get through a great quantity of work in a shorter time period.

Finally, the unilateral, plyometric and AMRAP workouts are stand-alone and compliment the other workouts. As a result, these three can be performed separately or alongside any of the other aforementioned workouts.

Summary

By regularly performing a selection of these workouts, significant changes will occur in terms of both the strength and function of the legs and overall conditioning. However, do not feel like you need to complete all 10 workouts, rather select ones that align with your goals, needs, and preferences.



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