Glute training is a hot topic these days. There are trainers who are “experts” in butt development, DVDs devoted to the topic, and glute workouts in just about every fitness publication. While I appreciate the enthusiasm for booty building, our thighs need love too, right? (I know mine do!) To support the cause, I’ve put together a quick finishing set to help you get your quads tight just in time for all of summer’s leg-baring activities and fashions. Let’s do it!
QUAD-SCULPTING FINISHING SET
• This set should be done at the end of your leg workout to give your quads a final burn.
• No rest between exercises. Minimize rest between sets.
Complete 3 Rounds:
Sissy Squats – 15 reps
Knee-Up Jump Lunge – 10 reps, each leg
Stationary Bike – Moderate Resistance, 100 RPM – 1 minute
Sissy Squat – While you will feel this exercises the length of the quad, you will feel the burn down where the quad inserts into the knee. This is an area that women often need to tone as they age. Here’s how to do it:
Stand upright with feet about shoulder-width apart. Hold onto something sturdy for support, rise up on to your toes and bend your knees.
Slowly lower down toward the floor— your pelvis and knees go forward while your head and shoulder tilt backwards. Go as far down to the floor as you can without straining your knees or back or losing your balance.
Then, begin straightening your legs to return to the starting position. Make sure to keep tension in the quads throughout the exercise.
To increase the challenge, place a plate on your chest.
Knee-up Jump Lunge – This exercise will have your thighs burning and your heart pumpin’. Make sure to complete each rep with intensity— jumping high off the ground and getting low in your lunge. Here’s how to do it:
Stand with feet hip-width apart. Lunge back with left leg while swinging left arm forward and right arm back.
Push off right foot and jump straight up (as high as possible), bringing bent left knee toward chest and swinging right arm forward and left arm back.
Return to lunge as you land. Repeat all reps on one leg and then switch to the other.
Push Toward Your Best
Whether we think we can or we think we can’t, we’re right. Our success is largely dependent on our own thoughts and beliefs, and yet we don’t always harness the power of our thoughts. Let’s change that. Every day, proclaim your goal, envision yourself achieving it and remind yourself of every reason it’s possible. Doing so will keep your mind positive and motivated and will drown out the thoughts threatening your confidence. Think strong. Be strong. AND— Push on!
Keep pushing— your best is waiting.
Your Best is presented by Gaspari Nutrition.