Category: Lower Body Workout

There’s a running joke in the fitness world that you should never skip leg day. The joke comes from the fact that sometimes people get so focused on their upper body, they don’t build mass in their legs. It’s also because leg workouts can be pretty tough and can leave you a little wobbly the next day if you aren’t careful. However, building mass in your legs isn’t hard if you know what you are doing. Here are some great leg day workouts recommended by our private trainers, so you never skip leg day again.

Barbell Squat: Barbell squats are great for your quads but also help build your glutes, hamstrings, and calves. Start preparing a barbell with weights. If it is your first time, start with the bar and build up from there. Hold the barbell across your upper back, holding it in place with an overhand grip. Never rest the barbell on your shoulders or neck. Stand with your feet shoulder width apart, this wider stance will help you get a low squat. Keep your head up, back straight, and butt out. Slowly lower yourself down until your knees and hips are aligned and stand back up.

Leg Press: A seated leg press works your quads, glutes, hamstrings, and calves like a barbell press. However, it is a little easier on your spine and knees. Start by setting the machine at a lower setting and test the weight, adding 30 pounds at a time until you are comfortable. Adjust the seat so when you sit down your legs are at a 90 degree angle when you press the foot press. Make sure your back is straight and your butt touches the seat Position your feet shoulder width apart and hold the assist handles. Then slowly press your feet forward lifting the feet place and weights.

Dumbbell Lunge: Dumbbell lunges work out your glutes, hamstrings, and quads. It also uses your bank, abdominal, and calf muscles for stability. Start with two dumbbells of equal weight in each hand at the side of your body. Stand with your feet shoulder width apart. Then with the right foot step forward about 2 feet. Keep your torso upright and back straight. Then lower your body bending your knees. Do not let your front knee bend over your toes. Stand back up and return to the starting position. Then repeat on the left side.

These three mass building workouts are great for working out all the muscle groups of your legs. For more ideas on how to build mass in your legs, talk to one of our private trainers. We’ll put together a program to help you gain mass throughout your whole body and find leg workouts that you enjoy.

Call us for 3 risk-free complimentary sessions. We include a 30 day guarantee on all of our packages.

It’s hard enough to try to exercise when you are traveling. Most of the time when we are on the road we’ll just hit the fitness center. However, not every hotel has a fitness center and the ones that do may have limited hours that just don’t work with our schedule. However, you don’t have to give up your workout. Even in a small hotel room, there are some exercises you can do. Here are five small space workouts recommended by our private trainers that can keep you on track no matter where you are:

1. Squats: Squats are one of the best workouts you can do to tone muscle. They work out the muscles of the thighs, hips, and buttocks. To do a basic squat, stand straight with your feet hip-width apart. Tighten your stomach muscles, and lower your body down like you are sitting in a chair. Hold this position, then straighten your legs and stand again. You can raise your arms up, keep them by your side, or hold them out straight. Repeat for 15-20 reps.

2. Lunges: Lunges also work the muscle groups of the hips, thighs, and buttocks. Start by standing with your feet about six inches apart with toes pointed forward. Take a deep breath and step forward with one leg and lower your body 90 degrees at both knees while exhaling. Hold and return to standing position. Repeat on the other side. Do 15-20 reps on each side.

3. Punches: Punches are a great way to workout your upper body in a small space without weights. Punches work the arms, shoulders, and back muscles. Start with your feet shoulder width apart with the dominant foot a little forward to hold your balance. Bend your knees slightly and pull your arm up in front of your face. Then make a fist with one hand and punch forward, slighting rotating shoulder, and turning your torso. Repeat on the other side. Do 30 reps for each side.

4. Knee Lifts: This exercise is great for building core strength. Start by sitting on the edge of the bed. Place your feet flat on the ground in front of you. Keep your back straight, then lift your knees to bring your feet off the ground. Hold for 30 seconds. You should feel your stomach, back, and hamstring muscles straining. Repeat for 15-20 reps.

These workouts can be done in even the smallest space. For more ideas on how to workout on the road, our private trainers can help. Call us now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

With the modern workplace, many of us are forced to sit all day in front of a computer. Sitting for long periods of time can put a lot of strain on your lower back muscles and cause tension and pain. If you’re experiencing tension and pain after work every day, here are some exercises and stretches you can do anywhere to release that pain.

1. Bound Angle Pose

A childhood favorite, you probably know it as a butterfly sit. You sit down with the bottoms of your feet pressed together. Then walk your hands forward and get the deepest stretch possible in the hips and lower back.

2. Seated Forward Fold

Sit on the floor, legs extended in front of you. Then flex your feet back. Your hands will press into the floor to lengthen the spine. Do your best to maintain this posture, then lift your heads overhead on an inhale. Keep your arms straight with open hands. Then bend forward. Go as far as your body will allow. If you can touch your feet great, if not hold your lower calves. Then focus on the stretch in your lower back and calves.

3. Cobra Pose

This is probably the best stretch for sedentary people. Lie down on your stomach, legs and feet pressed together with your toes pointed backward. Then place your hands under your shoulders. Take a deep breath, then as you exhale use your hands to press into the floor. As you press into the floor pull your shoulders away from the ears. Go up as far as you can and hold for 30 seconds to a minute releasing all the tension. Repeat 3-5 times.

4. Sprints

Cardio is great for releasing back tension. Sprints are perfect for back tension because they aren’t hard on your muscles. All you have to do is run fast for 10, 15, or 30 seconds. Then do a slow walk for 50 seconds if you do a ten second sprint, 45 seconds if you do a 15 second sprint, and 30 seconds if you do a 30 second sprint.

If you do one of these every day, you’ll feel a noticeable difference in your back. Another important part of preventing lower back tension and pain is to strengthen those muscle groups. Our personal trainers at Everlasting Changes can help. When you meet for a consultation, simply tell use that you experience lower back pain and we’ll put together a program to address this issue.

Call now for three risk free, complimentary sessions. We offer a 30-day money back guarantee on all of our packages.