Split Squat to Shoulder Press:
Begin by putting one foot behind you on a bench or step. Most of your body weight should be on the heel of your front foot and squat. Hold dumbbells shoulder-width apart and shoulder press them when you come up from the squat.
Note: For an even more advanced workout, perform the shoulder press while at the bottom of the squat, then finish.
Plank with Rotation:
Begin this exercise in a regular 4-point plank position. Keeping the core tight, slowly start to pivot while reaching your arm to the sky, then reach back under and repeat. Note: Make sure to alternate sides!
Single-Leg Deadlift:
This is an advanced deadlift. It is a great exercise to target the hamstrings and glutes. It's also great to build balance and stabilization in the body.
Begin by holding a dumbbell in one or both hands. Standing on one foot, pivot at the hip bringing the dumbbells torward your foot. The other leg goes up in the air for balance.
Dumbbell Hack Squat:
Place two Olympic plates on the ground and stand shoulder-width apart with your heels on the plates.
This can be done while holding weights, but not necessary for novice lifters.
Keeping your chest up and shoulders back, lower your body into a seated position and return to standing position with your knees slightly bent.
In this video I perform a core superset, or back-to-back exercises that work the same muscle group.
On the first exercise, start in a plank position with a slider under your feet, slide your feet toward your hands to form a peak and return to the planking position, then repeat.
Next exercise is an ab crunch on a dyna disk. Start by sitting on the ground, lean forward and place the disk under your lower back, then begin crunching. Note: do not let your glutes or your back touch the ground!
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Ostrim Beef & Ostrich Meat Stick - Barbeque Serving Size: 1 Stick (42g)
Calories 80
Calories from Fat 15
Protein 14 grams
Total Fat 1.5 grams
Saturated Fat 0.5 grams
Cholesterol 25 mg
Potassium 540 mg
Sodium 360 mg
Carbohydrates 2 g
Sugars 1 g
Calcium (2%), Iron (10%).
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Working out legs is important to reach any fitness goal and it enhances daily life by promoting balance in the body. For those who want to lose weight, working out legs burns the most calories, especially when done in a circuit (back to back exercises with no rest in between). Hitting legs is also critical for someone wanting to gain mass. Going intense and heavy on leg day increases secretion of hormones like testosterone and growth hormone throughout the body, allowing one to gain more muscle mass in the upper body as well as the lower.
