She’s Got Legs!

Move of the week, exercise, legs, hamstrings, calves, gastrocnemius, quads, thighs, glutes, leg press, core,  tips from town

Forget the gym and the squat rack, you can work those legs and bum right in the comfort of your own home with your sandbag. Lie on your back and place your feet through the handles of your bag, so it rests against your shins (it may work better without shoes or with one foot in each handle). Bring your knees into your chest and flex your feet so the bottoms are parallel to the ceiling (keep this position throughout or you’ll lose your bag).  With the abs engaged, exhale as you press the weighted bag up toward the ceiling pressing through your heels. Pause at the top and then slowly return to the start. Focus on the bum muscles, hamstrings and quads to lift the weight. Repeat for 15-20 reps.

Notes: If the bag is wobbling, use one or both hands to guide it and keep in place. Work with your breath, lower on the inhale and press up on the exhale. You can go heavy on the weight because your leg muscles are the biggest in the body. Press the weight straight up, if they are lower than 45 degrees, you will be working your abs and not the legs.

Easier: Do fewer reps, lighten the weights in your bag. Stick to regular squats with your bag resting on the back of your shoulders.
Harder: Heavier bag, more reps, one leg at a time, press with one leg while lifting hips off the floor with the other leg.

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Author: tammyjuco

Motivating and assisting you and your family to a healthier and happier lifestyle.


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